All grains are healthy and contain important minerals and vitamins. They are the best sources of carbohydrates. A rich source of fiber for the body, keeping one feeling satisfied and helping maintain body weight. Most grains start as whole grains before being refined for different purposes. The edible parts of the grain, the bran, the germ, and the endosperm contain the nutritional benefits of whole grain. Constant uptake of whole grains reduces the risk of several diseases. They offer better nutritional value than vegetables and fruits as they are a more stable food source globally.
Types of Whole grains
There are different types of grain: whole grain, enriched grain, and refined grains. Whole grains are the most common and are the natural form of grain. These are:
- Brown rice
and many more grains.
These grains can be found in their full form or ground down to a flour form to manufacture different products. Compared to refined grains and enriched grains, they have more fiber and important nutrients such as Vitamin B, iron, folate, and magnesium. The flour is used to make pancakes, bread, and other pastries. The whole seeds are used for popcorn, and brown rice can be cooked or boiled.
Whole grains and carbohydrates contain a lot of healthy benefits. The parts of the grain contain different nutritional values. The bran, which is the outer layer, contains fiber, vitamin B, and minerals like magnesium. The middle part, the endosperm usually white, is starchy and carbohydrate filled with proteins and vitamins. The germ is the nutrient-packed core of the seed filled with phytochemicals, vitamin E, and healthy fats.
Whole grains like corn, brown rice, and oats help the body prevent the absorption of triglycerides and cholesterol, which are major causes of heart diseases and related problems. A serving daily showed better results in a study than a weekly intake of such whole grains.
Consuming more whole grains and carbohydrates than refined grains has shown a slower increase in body weight gain over the long term. A study has shown a slower percentage of gaining body weight and easier maintenance of body physique.
Scientists have shown a reduced risk to central adiposity, which is the accumulation of body fat around the belly. Whole grains are useful in absorption and lead to a healthier distribution of fats. This is not to mean they may cause loss of body weight.
Keep you satisfied
Whole grains, unlike refined grains, take longer to digest and absorb, and thus a small amount can keep you feeling full for longer periods. This helps reduce the amount of food consumed and keeps blood glucose from spiking. This prevents the occurrence of type 2 diabetes, thus a smart choice to a healthier lifestyle.
Consuming too many whole grains can also cause insufficient folic acid in the body as refined grains are fortified with folic acid. Getting another source of folic acid should be part of the diet like foliate vegetables and ready to eat cereals.
Inclusion of whole grains and carbohydrates in your meals not only gets you more health benefits but also introduces more interesting choices and options daily.