High blood pressure and diabetes: Consumption of whole grains

A large number of people are now aware that fruits and vegetables contain phytochemicals and antioxidants that help reduce the risk of high blood pressure, type 2 diabetes, obesity and certain cancers, but they do not realize whole grains are often also great sources of these key nutrients.

whole grains can reduce risk of high blood pressure

Whole grains are grains that exist in their original whole forms or can be ground into a flour or paste all the while, retaining all parts of the seed. The bran, the germ and the endosperm.
Studies show that these unprocessed whole grains contains valuable antioxidants and vitamins like the B vitamins, vitamin E, magnesium, iron and fiber.
When consumed regularly, whole grains helps lower your risk of heart disease, stroke, obesity, high blood pressure, type 2 diabetes, and supports healthy digestion.
Examples of whole grains include: Maize, Millet, Guinea corn (dawa), Fonio (acha), Finger millet (Tamba), bulgur, buckwheat, oatmeal, barley.


It is important to note that breakfast cereals that claim to be whole grains are actually ultra processed and do not carry the same benefits as unprocessed or mildly processed whole grains.

I always recommend consumption of whole grains in prevention and management of high blood pressure, diabetes and obesity.  You may consume them in the form of pap with its husk ( Akamu without sieving), Tuwo (swallow made from maize), wheat swallow, tom brown (a roast of various grains ground and taken as pudding),  agidi (made from corn) etc. The goal here is to limit the degree of processing.


We can only keep trying intentionally to prevent the all to prevalent chronic diseases by modifying our lifestyle and eating foods that will be of benefit to our overall health.

So Will you incorporate more whole grains in your diet? For your health?


p.s: Please share this information with other people, and your family members too. The more we all are healthy, the better for us all. Or don’t you think so?