Whole grains include whole grains, sprouts and offal such as oats, brown rice, barley, quinoa or whole wheat bread.
Unlike refined grains, they retain all nutrients, providing fiber, B vitamins, iron, magnesium, zinc and antioxidants.
According to the World Health Organization (WHO, 2023), a diet rich in whole grains can reduce the risk of cardiovascular disease, type 2 diabetes and chronic kidney failure, diseases that are often closely related.
A study published in the Journal of Renal Nutrition showed that people who regularly eat whole grains have GFR, an index that reflects the kidney's blood filtration function better than those who eat refined grains.
The reason is that the soluble fiber in cereals helps control blood sugar and blood pressure, thereby reducing pressure on the kidneys.
Add whole grains to your breakfast because this is the time when your body needs stable, sustained energy. Eating oatmeal, whole wheat bread or brown rice helps release energy slowly, maintains stable blood sugar levels, thereby avoiding metabolic "overload" that damages the liver and kidneys.
In addition, whole grains combined with low-fat milk, dried nuts or fruits rich in vitamin C (orange, kiwi, strawberries) not only help absorb iron better but also create a balanced breakfast, support immune function and protect the kidneys.
Some whole grain breakfast options are good for the kidneys:
Oatmeal porridge cooked with almond milk, chia seeds and blueberries: rich in soluble fiber, good antioxidant anthocyanin for the kidneys.
Brown rice eaten with pan-fried salmon and green vegetables: provides omega-3, helps reduce inflammation and protect kidney cells.
Whole wheat bread with boiled eggs and vegetables: rich in protein and vitamins, maintains morning energy, reduces the risk of hyperglycemia.
Although whole grains have many benefits, people with chronic and severe kidney disease need to pay attention to the amount of potassium and phosphorus in some grains.
