Are whole grains healthy for those over 40?

Blogs26 Jul 2024

Healthy food habits and regular exercise are the cornerstones of good health and active ageing. As we age, our bodies tend to become less active, metabolism slows down and the overall energy we require may decrease. Often this leads to consuming less food, leading to poor nutrition. That’s why it’s essential to have nutrient-dense foods to stay on the path of healthy ageing. One of the major food groups that often shines through when it comes to eating healthy and choosing the right ingredients is whole grains.

We’ve been told that they contain essential nutrients, fibre and so much more. Let’s discuss the benefits of whole grains, and the nutritional value of whole grains to understand if whole grains are really healthy for those over 40.

Understanding the Body’s Nutritional Needs After 40

Ageing is a natural phenomenon that can cause a decline in lean body mass and an increase in body fat content. This plays a role in the nutritional requirements of adults.

Food or diet is one of the most crucial aspects influencing health. What you eat has been associated with mortality and many chronic conditions such as cardiovascular issues, diabetes, cancer etc. Some studies have found that having a preventative diet in your middle ages can affect long-term health status and outcomes.

What are Whole Grains?

Whole grains or cereals are seeds of various grasses. Whole grains include wheat, oats, amaranth, barley, and quinoa. There are three main parts to grains, the bran, the endosperm and the germ.

1. Bran: It’s the outer shell or covering of a grain or kernel. It contains fibre, vitamins and minerals.
2. Germ: The part of the seed that when planted can sprout into a new plant is the germ. It also contains nutrients and healthy fats.
3. Endosperm: This part provides energy to the seed through starch. It contains very minimal fibre and minerals.

Benefits of Whole Grains

Grains can provide various vitamins and minerals such as Vitamin A, B1, B2, B3, B6, B9, E, Iron, Magnesium, Phosphorus, and Selenium. There are many types of grains such as whole, refined, enriched, and fortified grains. Whole grains are the only type of grains which are untouched and contain all parts of the kernel, meaning they are packed with nutrition, especially fibre, vitamins and minerals.

Some important health benefits of whole grains are:

• Can help lower bad cholesterol levels
• Can help manage blood sugar levels
• Helps regulate blood pressure
• Promotes a feeling of fullness and satiety
• Reduces the risk of cardiovascular conditions
• May have some positive effects on weight, waist circumference and body fat mass

8 Whole Grains to Include in Diet

There’s a whole range of grains you can add to your diet. Some of the healthiest ones that make for great additions to the diets of middle-aged adults are:

1.Oats

One of the most ancient grains, benefits of oats are popular worldwide, particularly a part of it called beta-glucans, which are compounds linked to cholesterol-lowering and antidiabetic effects. They also contain balanced protein, lipids, phenolic compounds, vitamins and minerals, making them a wholesome breakfast item.

2.Millet

Millets are gluten-free cereals that contain important vitamins, minerals, protein and fibre that make for a great addition to a balanced diet.

3.Barley

Barley contains high fibre along with magnesium, iron and Vitamin B6. It’s also a good source of protein!

4.Quinoa

A grain that contains essential amino acids and more protein than most other grains, quinoa is also bursting with essential fatty acids, vitamins, minerals and fibre. This is why it’s also known as the ‘golden grain.’

5.Brown rice

Brown rice is a healthier alternative to white rice. It contains important nutrients in its bran layer such as fibre, B vitamins, essential amino acids, phenolic acids, and flavonoids among others which are responsible for a ton of health benefits.

6.Black rice

Another alternative to white rice and even brown rice, black rice is an excellent source of dietary fibre, vitamins, amino acids and bioactive compounds such as flavonoids, phenolic compounds, and minerals. It’s also gluten-free and packed with antioxidants!

7.Popcorn

Popcorn, the favourite healthy snack contains phytochemicals, fibre, vitamins and minerals. It also has a lower glycemic index which makes it helpful for those with diabetes.

8.Whole wheat

Wheat is a major source of starch and energy. It also provides protein, B vitamins, fibre and phytochemicals, all of which are associated with several health benefits such as a reduced risk of cardiovascular conditions, type 2 diabetes etc.

Tips for Incorporating Whole Grains into Daily Diet

Now that you know the benefits of whole grain food, here’s how you can try adding them to your diet:

• You can try to have whole grains in your first meal by choosing multigrain cereal or oats.
• Use whole wheat pasta and flour instead of refined flour.
• Replace white rice with brown rice or millets for lunch and dinner.
• For sandwiches, rolls and homemade pizzas, you can look for healthier alternatives such as wheat flour pizza bases, millet rotis multigrain breads etc.

Conclusion

Whole grains are a goldmine of nutrition and proper nourishment that middle-aged adults can take advantage of. Some examples of good whole grains to add are Millet, Quinoa, Barley, Brown rice, whole wheat etc. They can promote healthy cardiovascular health, maintain a healthy weight, reduce the risk of type 2 diabetes and support the overall function of the body. You can replace your daily refined grain items like processed flour, pasta and white bread with products made from whole grains such as whole wheat flour, millet atta, etc., to get the best of whole grains without compromising on taste.

For more information on eating well and choosing the right ingredients, follow Right Shift. We’re a community made for middle-aged adults who are looking to prioritise their health and have a stronger and fitter second inning. To take the first step towards a healthier midlife, you can start off with our free health score calculator. This will help you understand your current health levels and what you need to work on. Then you can proceed with our exceptional free meal plans that can be customised according to your age, gender, food preferences and health goals. Our plans have a whole lot of options with whole grains, so start with your meal plan today and make actionable changes to your fitness now!