Whole grains are always considered to be the “golden tickets”, when it comes to healthy food. A dietitian, Bonnie Taub-Dix, RDN says, “A whole grain is the entire seed—the bran, the endosperm, and the germ. Whole grains contain key nutrients that contribute to satiety and fullness, in addition to extensive health benefits.”
Now a days, giving up on grains has become more popular. Thus, there may be many reasons why someone gives up grains. However, if noticed there are certain side effects too of not eating grains. They are:
Increased risk of heart diseases!
In 2016, a study done by the experts claimed that cutting out grains may increase the risk for cardiovascular disease.”This is due to the lack of dietary fiber that provides important nutrients that help clean antioxidants,” Experts say.
Lack of nutrition!
The insufficient intake of grains can also lead to lack of nutrition in humans. Taub-Dix says, “Whole grains multitask by providing a powerhouse of nutrients like fiber, B vitamins, folate, protein, iron, antioxidants, and much more.”
Grains that are enriched can make up for nutrients we may not get in our diets from other foods, like iron. Iron-fortified foods are particularly important for menstruating women.”
Increased risk to diabetes!
A study done in 2017, claimed that giving up grains may also increase your risk for diabetes. The more whole grains you eat, the lower your risk to develop diabetes. Thus, if consumed in the appropriate amount, grains can definitely reduce the risk of diabetes.
Leads to constipation!
Bonnie says that giving up grains, particularly whole grains, can lead to constipation, bloat, and gastrointestinal distress.” Further, he says that if a individual barely eats any grains now, add those that are high in fiber back to your diet slowly, and be sure to pair with liquids, such as water or tea. Thus, this would minimize the side effects.