WHOLE GRAINS – THE NEW TREND

Whole grains have become popular in recent times as people look to make healthier food choices.  So here are a few facts on why wholegrain foods are good for us and its importance in your food choice.

 

What are whole-grains?

Grains are the seeds of cereal plants.  The ‘wholegrain’ is the entire grain that includes the following three elements.

 

• • Bran – fiber rich outer layer

• • Germ – nutrient packed inner part

• • Endosperm – central starchy part

The milling process removes both the ‘bran’ and ‘germ’ that gives a refined or ‘whiter’ cereal. In contrast, the whole grains include all 3 edible elements of the grain providing more nutrition than the refined grain.

 

 Whole grains can be any of the following……

 

• • Traditional rice varieties (Kalu heenati, Pachchaperumal, Kuruluthuda, etc)

• • Less polished rice (red raw rice, nadu)

• • Finger millet (kurakkan)

• • Whole wheat (with bran and germ intact, eg: durum wheat)

• • Whole oat

• • Whole rye

• • Maize (whole grain corn)

• • Buckwheat

• • Quinoa

• • Sorghum

Whole grains are beneficial because they contain the following;

Dietary fibre both soluble and in-soluble

• • May help to reduce Non- Communicable Diseases (NCD’s) such as Type 2 diabetes mellitus, increased blood cholesterol levels and heart diseases

• • Is important to maintain proper bowel movements, reduce constipation, diverticular disease and colon cancer

• • Promote growth of healthy bacteria in the colon (prebiotic)

• • Play a role in reducing obesity and weight management as fibre provides less calories and gives an increased feeling of fullness (satiety)
  • Macronutrients: Carbohydrate, protein, lipid
  • • Provides energy

     

    • • Contributes to the daily protein intake to a greater extent in the Sri Lankan diet as rice is a major component of the diet

 

• • B vitamins: Thiamin, Riboflavin, Niacin, Folate

• • Important for metabolism (to help release energy from the macronutrients)

 

• • Micronutrients: Iron, Zinc, Selenium, Magnesium, Copper

• • Helps to supply oxygen to the body

• • Maintain healthy bones

• • Promote immunity and proper metabolism

 

• • Antioxidants: Vitamin E, Selenium
    • Prevent oxidation of cells

     

    • • Protective role for several types of cancers

 

• • Phytochemicals

     

    • • Help maintain optimum health in various ways

So swap your refined grains like white rice and white bread for ‘whole grains’ to get the health benefits while keeping with the trend.