Wholegrains food
Grains are the edible seeds of plants and wholegrains are called the healthiest kind of grains. Wholegrains are rich in fibers, vitamins and minerals and are a good source of complex carbohydrates. Consuming wholegrains is the sure-shot
way to get the most of the nutrition and fiber out of grain.
Wholegrains kernels consist of
1. Bran, the
fibrous outer layer full of minerals like iron, copper, zinc, magnesium and vitamin
B.
2. Germ, the nutrient-packed core with B vitamins, vitamin E and healthy fats.
3. Endosperm, the interior
layer of starchy carbohydrates with protein and vitamins.
In refined grains, the bran and germ parts are removed, resulting in the removal of the nutrients and fibers. Whole grains are a healthier option
because of their fiber and nutrient content compared to fine grains.
Popular Wholegrains
1. Oats
Oats are among the healthiest, nutrient-dense grains. containing carbohydrates and protein. They are gluten-free and are a great source of vitamins, minerals and fibers. Consuming oats help in lowering blood sugar levels, eases digestion and constipation, promotes weight loss and reduces the risk of heart disease. They contain a soluble fiber called beta-glucan that helps reduce cholesterol levels.
2. Corn
Corn is a good source of potassium, magnesium, iron, phosphorus, vitamin A and vitamin C, an antioxidant that helps in protecting your cells from damage. Yellow corn is also a great source of carotenoids which are good for eye health and prevents damage to the eye that leads to cataract. This grain is recommended to be eaten in moderation as overeating can cause digestive problems like bloating, gas and diarrhea. It can also spike your blood sugar and lead to an increase in weight when consumed in excess.
3. Brown rice
It is the whole grain rice with the inedible outer hull removed. It has the outer bran and germ layer giving it a brown color tan. White rice has no hull, bran and germ layer as a result low in nutrients and high in starch. Brown rice has less carbohydrate content, is low in calories and is rich in nutrients such as vitamins and minerals. It can be a good substitute for white rice and helps in losing weight. It contains more fiber and makes you feel full soon.
4. Wheat
The bread made from wholegrain wheat is made from the entire wheat kernel. It has many benefits like they are rich in fiber and minerals, and lowers your risk of heart disease, stroke and type 2 diabetes. Whole wheat grain is a better source of folate, iron and B vitamins. It is good practice to have daily carbs intake rich in fibers.5. Finger millet
Finger millet or ragi is a super grain packed with nutrients and low in calories. It is a good source of potassium which is essential for the brain, muscles, kidneys and heart to function properly. Finger millet is recommended for a liver disorders, blood pressure, asthma and heart weakness. It helps in relaxing the body during anxiety, depression and insomnia.
6. Barley
Barley is a versatile grain that is rich in nutrients and provides many health benefits ranging from digestion and weight loss to lowering cholesterol levels and a healthy heart. Soaking and sprouting of the barley grain increase the vitamin, mineral, protein and antioxidants levels.
7. Popcorn
This grain is quite popular among all ages for its crunchy tastes and being a low-calorie and high-fiber convenience diet. It improves digestive health, helps in metabolism and provides energy. It reduces depression and craving for food and controls blood sugar levels.Wholegrain-made food products are high in fiber that makes you feel full, satisfied and healthy. However, persons who are gluten sensitive shouldn't go for gluten-containing whole grains like wheat, Barley and rye.
Comments