Know More About Whole Grain And It’s Importance For Good Health.

Know More About Whole Grain And It’s Importance For Good Health.

With the increasing trends of vegetarianism and healthful nutritious diet, whole grain foods are on the rise. Companies are working with dieticians to make wholesome foods offering wider variety, quicker meals and richer taste.

What are unrefined grains?

In traditional Indian diets, grains were consumed either in whole form, or as coarse flours made from stone grinding. Today, however, much of the grain is milled and refined and this process removes most of the bran and the germ, and leaves only endosperm.

Whole grains are not processed or refined but used as whole, retaining the germ, endosperm and the outer shell (bran) intact.

What is the use of germ?

The germ of any grain has high nutrition value (vitamin B, vitamin E, antioxidants and unsaturated fats) while the outer shell is rich in fibre, calcium, magnesium, iron, copper, zinc and vitamin B. The endosperm is the storehouse rich in carbohydrates and protein to provide energy. They are better sources of fibre and other important nutrients, such as selenium, potassium and magnesium.

Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or wholewheat in bread. Refined foods include white flour, white rice and white bread. Many breads, cereals, crackers, desserts and pastries are made with refined grains, too.

Nutritionists advise to include whole grains in your diet rather than refined grains to maintain the healthy lifestyle one needs to follow.

Advantages of whole grain diet

A slice of commercially prepared white bread has 66 calories, 1.9 grams protein and 0.6 grams fibre. A slice of wholewheat bread has 69 calories and provides 3.6g protein and 1.9g fibre. Studies show that eating whole grains, instead of refined grains, lowers the risk of many chronic diseases. Epidemiological studies conducted till date have revealed that people who consume three servings of whole grains on a daily basis are at a lower risk of being affected by hormone-related cancers by 10-40 per cent, digestive system cancers by 21-43 per cent and stroke by 37 per cent.

Those who consume whole grain products on a regular basis are less likely to gain weight. Whole grain products have been found to have beneficial effects on those suffering from hypertension. Including whole grain products in the diet can help one prevent osteoporosis and many other bone-related ailments. The consumption of whole grains has been linked to reduced risk of coronary heart disease. Whole grains have a slow digestibility, making them contribute positively to the glucose and insulin responses. This in turn, has been found to lower the risk of diabetes. Every whole grain item in your diet helps. They are full of nutrients; including fibre, B vitamins, and magnesium. The dietary fibre (the indigestible part of the plant that is also found in fruits and vegetables) present in whole grains consists of soluble and insoluble fibre. The insoluble dietary fibre prevents constipation. It also lowers the risk of cardiovascular diseases by reducing total and LDL cholesterol levels. Soluble dietary fibre (found in oats and barley) is associated with lowering cholesterol levels and offers a protection against cardiovascular abnormalities.

Management of Diabetes Mellitus:

Whole grains may play a role both in prevention and management of diabetes mellitus. In diabetics, soluble fibre in whole grains causes a slower rise in glucose levels; what is generally referred to as an improved glucose response. This is also because they are more slowly digested than the cereals and thus permit a slower increase in blood sugar levels.

The best way to consume whole grain products is to flake them, grind or eat them whole, cracked or split.

How To Make Your Meal Palatable

Eating a variety of whole grains not only ensures that you get more health-promoting nutrients but also helps make your meals and snacks more palatable. Enjoy breakfasts that include whole grains cereals, such as bran flakes, shredded wheat or oatmeal. Substitute whole wheat toast or whole grain bagels for plain bagels. Substitute low-fat bran muffins for pastries. Make sandwiches using wholegrain breads or roll. Replace with rice with brown rice. Add whole grains, such as cooked brown rice or whole grain bread crumbs, to ground meat and poultry. Try and incorporate whole grains in your chappaties. Prepare them with whole wheat, bajra, jowar, and ragi for maximum health benefits instead of flours. Whole wheat breads, oats, wheat flakes and cornflakes can be used as healthful breakfast cereals. Breads made of rye are also available. Whole wheat pitas and pizza bases are also available now-a-days.