Whole grains and health

Introduction:

Including whole grains in your diet and daily meals is really important for improving your overall health. Health experts recommend to include three servings of whole grains daily when each serving provides 16 grams. It is easy to find whole grains in intact grains like quinoa, brown rice and barley. But it is more difficult to know if products like bread or crackers are made with whole grains.

You have three ways to identify whole grains content if products, first you need to read the food label if you find for example oats or whole wheat so it means the product is made with whole grain, next option is to see whole grain stamp but if it is not present this does not mean that the product does not contain whole grain. Last option is to check fiber content when it is 3 grams or more per serving this means that the product is whole grain whereas products that have 0-1 grams of fiber per serving so the product is made with refined grains.

All whole grains are nutritious and must be included in your diet but the grains that I will mention today are considered as superfood due to their nutritional value.

Wheat

Wheat is the mother grain and has many benefits on healthy but with increasing awareness of celiac disease that require a gluten-free diet which is free from wheat too, the consumption of wheat becomes a concern. Moreover, people who do not have celiac disease follow gluten free diet thinking that wheat rich diet is unhealthy. You need to know that gluten free diet is usually low in fiber and high in salt.

Wheat is rich in many nutrients, one quarter dry cup provides 6 grams of protein, 6 grams of fiber, B vitamins, zinc,

You need to choose whole wheat and you have many varieties and options. There are many varieties and forms of whole wheat, such as bulgur, faro, spelt, and wheat berries, all of which can be healthful additions to your diet.

Studies have been shown that consumption of whole wheat has been linked with lower risk of blood pressure, heart disease and diabetes type 2.

When you want to choose products like bread and crackers choose those made with whole wheat. In addition, you can simmer whole-wheat kernels, such as wheat berries, farro, bulgur, couscous, or Freekeh, and include them in side dishes, soups, casseroles, veggie burgers, and salads.

Rice

Rice is a gluten free grain and the consumption has increased with increased awareness.

There are many varieties of rice—an estimated 40,000—and many types of rice classified by size (long-, medium-, and short-grain). In addition, rice comes in many shades, such as red, purple, and black—all of which are considered whole grains.

Brown rice is a whole grain and it is made when only the inedible hull is removed from the rice kernel whereas a refined grain which is white rice is made when the rice is milled further and the bran and germ are removed. Brown long-grain rice has four times the fiber of white long-grain rice, and it has a higher mineral, vitamin, and phytonutrient content as well.

Phytochemicals are concentrated in the outer part and research suggest that red, purple and black rice have more nutrients and phytochemicals than brown rice do.

A one-half cup serving of cooked brown rice provides protein (3 grams), fiber (2 grams), and more than 15 vitamins and minerals, including magnesium, phosphorus, niacin, thiamine, and manganese.

Studies have been shown that higher consumption of brown rice is linked to lower risk of cholesterol, stroke and diabetes type 2. Moreover, people who consume brown rice tend to have health diet that is rich in fruits, vegetables and low in sugar and processed food.

Oats

Oats are consumed in their whole form with the bran and germ intact. Steel-cut oats are whole oat kernels (also called groats) sliced once or twice into smaller kernels. Old-fashioned oats have been steamed and flattened, which reduces cooking time but preserves all of the nutrients.

One quarter cup uncooked of oats provides 4 grams fiber, 7 grams protein in addition to iron, thiamine, manganese, and magnesium. Oats are rich in type of fiber called beta-glucan which play a role in cancer prevention, moreover they are rich in phytochemicals that have both anti-oxidant and anti-inflammatory.

Studies have been shown that consumption of oats lower LDL cholesterol, type 2 diabetes, and heart disease in addition they improve regular bowel movement. As they provide satiety they play a key role in weight management.

Quinoa

Quinoa is from few plant foods that provide complete protein and it provides 4 grams of high quality protein, 5 grams of fiber, and B vitamins in addition to iron, magnesium, zinc and copper.

Quinoa has both anti-oxidant and anti-inflammatory properties. Moreover, it protects against diabetes and increase satiety. In addition it is gluten free which making it a suitable choice for people who are on gluten free diet. Quinoa flour can be also used as an alternative for wheat flour for people who need to consume gluten-free diet.

Barley

Whole-grain forms include “hulled barley,” which has had the hull removed in a process that causes minimal bran loss, and “hulless barley,” which is a different variety of barley that grows without a tight hull. “Pearled barley” has lost some or all of its bran when its hull is removed, but it still has a fairly high fiber content. Barley flakes are similar in appearance to rolled oats; they’re made by steaming the barley kernels and then rolling and drying them. Barley flakes are not considered a whole grain if they are made from pearled barley.

Hulled barley provides 8 grams of fiber per serving (about one-half cup cooked), which is higher than most other whole grains, and 6 grams of protein per serving. Barley contains thiamin, niacin, iron, magnesium, and selenium, and it is a good source of the fiber beta-glucan. Hulled barley’s documented health benefits include reduced blood pressure, blood glucose, and LDL cholesterol levels.

Enjoy barley in soups and casseroles or substitute it for rice in pilaf and risotto recipes. Or, try barley topped with cinnamon, fruit, and nuts for breakfast.

Millet

Millet is a whole grain and gluten free. It provides 3 grams of protein, 8 grams f fiber and it is loaded with phytochemicals, vitamins and minerals. Moreover it provides both antioxidant and anti-inflammatory properties.

Some studies point that millet may control both cholesterol and blood sugar.

Millet can be steamed and served as an accompaniment to stir-fries or curries, stirred into salads, shaped into loaves and cakes, and added to baked goods.

Teff

This grain is particularly rich in calcium, providing 10 percent of the recommended daily intake in a one-half cup cooked serving, as well as vitamin B6, and zinc, protein (7 grams), and fiber (4 grams).

It is rich in resistant starch which is a fiber type that control blood sugar, weight and promote digestive function.

Teff may be served as a breakfast porridge and used in side dishes, stuffing’s, veggie burgers, and grain salads. And, teff flour is becoming increasingly popular, since it is a gluten-free alternative that can be used in recipes for breads, muffins, pancakes, waffles, and cookies.

Sources:

http://reply.universityhealthnews.com/dm?id=EFA120121DFDAFD506B60A7D0AE8B29AD6843C8708930C4B

https://blog.bcbsnc.com/2017/09/eating-whole-grains-can-help-prevent-5-health-conditions/