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GrainsGrains are the seeds of cereal crops such as rice, rye, wheat, oats or barley. They have been a staple food for people for thousands of years.
Nowadays, it is broadly known that foods made with whole grains can make a vital contribution to our wellbeing and health. Whole grains offer benefits linking to the many nutrients. You can get whole grains in oatmeal, whole wheat bread, brown rice, whole rye, spelt, popcorn, whole wheat pasta, and whole wheat ready-to-eat cereals.

Extensive study has examined the link between regular ingesting of whole grain foods and the risk of type 2 diabetes, heart disease, and certain types of cancer and body weight management. Whole grains are completed by of the entire or whole grain, including the germ, bran, kernel, and innermost part of the endosperm. Each part of the grain is an important role in nutrition.

The Parts of Whole Grains:

  • Bran is the outermost skin of the seed and guards the endosperm and germ from the water, sun, pests, and disease. It contains B vitamins and antioxidants and fiber.
  • Germis the part of the plant that sprouts and gives birth to the plant if fertilized. It comprises protein, minerals, B vitamins, and healthy fats.
  • Endospermis the germ's food source and is the main portion of the grain. It comprises the protein, carbohydrate, and minute amounts of minerals and vitamins.

Whole grains offer many health benefits. Here are just a few examples of what research that had been linked to whole grain consumption:

  • Helping in blood glucose control thereby preventing the risk for diabetes.
  • Decreasing the risk for stroke and heart disease from increased antioxidant intake.
  • Reducing colon cancer.
  • Decrease fasting insulin levels and increasing folate levels
  • Reducing hypertension
  • Less abdominal fat

Here are tips in adding more whole grains in your diet:

  • Swap white bread or rice and pasta with a whole grain variety.
  • Enhance barley in soups, stews, or stir fry dishes.
  • As a substitute of using refined waffle mixes, pancake or muffin use a whole wheat mix or make your own.
  • Use whole bread crumbs or whole grain cracker in recipes.
  • Eat whole grain cereals.
  • Use wheat flour or oatmeal when baking sweets.
  • Have popcorn - with less or no added butter and salt.
  • Use whole corn breads and whole corn meal and muffins.
  • Try whole white wheat bread if you want milder flavour or a softer texture.

At the end of the day, the general quality of your diet has more of an effect on health. Whether or not grains can fit into your diet depends on your discrete concerns and needs. But for most people choice that whole grains can and even should be comprised as part of a balanced diet.

PNFP- Karla P. Calapardo, RND

 

References:

  • Understanding Whole Grains

https://www.fitday.com/fitness-articles/nutrition/healthy-living-101-understanding-whole-