Whole Grain: More than just a grain
Grains seem to be having a tough time lately, with some blaming gluten for major health problems and new grain-free diets emerging every year.
So it's easy to ask: why eat whole grains? as recommended by health authorities around the world? The study also found that replacing refined grains and red meat with whole grains in equal amounts could increase life expectancy by 8% to 20% (you might want to read that again).
What are whole grains?
Grains, also called grains, are the seeds of some herbs that are grown for food. The following are all of the grains you're likely to find in stores, although not all in whole seed form
(alternative names in parentheses): Amaranth, Barley, Buckwheat (or Kasha), Corn (Hominy, Popcorn, Corn), MilkOats (Oatmeal), Quinoa Rice Rye Sorghum Teff Wheat (Triticale, Groats, Seitan, Spelled, Kamut) Wild Rice
Whole Grain Versus Refined Grain
A whole grain contains the whole grain, it is said:
The bran: The outer layer, which contains vitamins, minerals, and fibre.
The endosperm: The main part of the grain that can be processed into flour. Originally intended to nourish the embryo, the germ, as it develops into a new and mature plant.It contains carbohydrates, proteins, vitamins and minerals.
The germ: the smallest part of the grain that is meant to germinate when planted. It contains proteins, vitamins, minerals and fats. 100% whole grain contains all 3 parts of the grain (bran, endosperm, and germ).
To make refined grains, whole grains are processed to remove the bran and shaft. The end result is finer in texture and lasts longer. However, the process removes many of the nutrients, particularly the fibre.
Note:
Whole grains can still be ground, rolled, pureed or split. As long as all the grain is in the final product, it is still "whole grain". When we eat refined grains, our bodies are actually using nutrients to digest these nutrient-poor foods, leaving us more nutrient-poor than we were before we ate them.
This is why you may come across the terms Boldfortified grain and Enriched grain. "Enriched grain" means that some of the nutrients, such as vitamins, that are lost during the milling process are replaced. "Enriched grain" means that some nutrients have been added that were not originally present in the grain.
Whole Grains and Fiber
As you can see from the nutritional information above, fibre is one of the main nutrients removed during the refining process. It is the part of a plant by-product that the body cannot digest.As it transits through our digestive system, it absorbs water and helps the body remove food waste faster. Higher consumption is associated with a lower risk of heart disease because it helps lower blood pressure and cholesterol and stabilizes blood sugar. It is also satiating and an essential tool for weight loss and control.
There are 2 types of fibre: the insoluble and soluble.
Good sources of insoluble fibre in grains are whole grains and popcorn (no added butter or sugar), but also teff, spelled and millet. Barley and oats and amaranth contain soluble fibre. The body needs both equally.
The current recommended fibre intake ranges from 21 to 25 grams for women and 30 to 38 grams for men. Yet the vast majority of us only eat about half that amount per day, thanks in large part to our highly processed diets of refined grains and our low intakes of high-fibre foods like fruits and vegetables
So why eat whole grains?
The higher fiber content intake of whole grains is associated with lower risk of all causes of mortality, but that's not the only reason eating whole grains is good for our bodies. Cereal, bran and germ also contain a large number of secondary plant substances, vitamins and minerals as well as protein, which play a beneficial role. Some of the main advantages are:
1.They slow down digestion
Blood sugar and insulin levels stabilizer. Refined grains immediately break down into glucose when eaten, just like pure sugar. This causes your blood sugar levels to rise and then fall, leading to low blood sugar and cravings. Whole grain products break down more slowly and keep you full longer.
2. They are proven to help with weight control
By not sending you to the nearest sugar or starch fix, three servings a day have been linked to less belly fat.
3. Therefore, whole grains help prevent type 2 diabetes
Through healthy weight management and stabilization of blood sugar levels. These benefits come with just two servings a day. This could be due to its high fiber and magnesium content, both of which are linked to better carbohydrate metabolism and insulin sensitivity.
4. Whole grains can help regulate blood cholesterol levels
With oatmeal being a true champion in this category. Its higher soluble fibre content aids in cholesterol removal by binding cholesterol and its precursors in the digestive tract and excreting them quickly. The antioxidants contained in oats also play a role in the removal of harmful radicals.
5. They may help lower blood pressure
Whole grains that are high in soluble fibre, such as barley and oats. Its antioxidants help improve cardiovascular health and reduce inflammation.
If the above reasons is not enough for you to want to eat more of whole grain, I dont know what is
And remember like they say, "a mountain is composed of tiny grains of earth"
Eat more of whole grains than refined grains today and stay healthy
Thanks for reading Sayonara,🖐
References/Resources
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