Why Whole Grain Food? Amazing Facts And Benefits You Never Know

Whole grains has so many health benefits. It provides many different nutrients to our body that are important for the health. Having whole grains food in your diet can save you from the risk of some chronic diseases. It also helps in a healthy weight management. Oatmeal, cereals and whole wheat flour are the popular food items.

All whole grain kernels contain three parts- the bran, germ, and endosperm. Each section houses health-promoting nutrients.

• The bran is the fiber-rich outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. 
• The germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants. 
• The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals.

What Are The Nutrients It Have?

• Dietary fiber: Whole grains has dietary fibers which may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Dietary Fiber in your food is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories.

• Vitamin B: The B vitamins thiamin, riboflavin, and niacin play a key role in our metabolism as they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.

• Folic Acid: Folate or folic acid helps the body form red blood cells. Folic acid is important for a pregnant lady and can take it's supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

• Iron: Iron is also important to our body. Women suffers iron deficiency mostly. Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole grains foods are a rich source of iron.

• Minerals: Whole grain foods are sources of minerals like magnesium and selenium. Magnesium is responsible for the bone building and releasing energy from muscles. Selenium is important to prevent cell's oxidation and boosts immune system.

What Are The Food Groups Of Whole Grain?

Oatmeal is a brilliant breakfast recipe for a healthy day.

Grains (cereal) foods can be broken up into four main groups. The main sub-groups are-

• Breads - Wholemeal, wholegrain, white, rye, pita, lavash, naan, focaccia, crispbreads, damper.

• Breakfast Cereals - Ready to eat, high fibre (wholegrain) oats, porridge, muesli, wholewheat biscuits.

• Grains - Rice, barley, corn, polenta, buckwheat, spelt, millet, sorghum, triticale, rye, quinoa, semolina.

• Other products - Pasta, noodles, English muffin, crumpet, rice cakes, couscous, bulgur, popcorn, flour.

What Are The Health benefits Of Eating Whole Grain Food

• Whole grain food is beneficial for our heart health. Eating whole instead of refined grains substantially lowers total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol, triglycerides, and insulin levels. American guidelines suggests the consumption of at least three 1 ounces serving in a day.

• Whole grain food contains dietary fibers which is good to reduce constipation. Whole grains, such as whole wheat bread and pasta, oatmeal, and bran flake cereals are good to eat.

• Whole grain foods have less calories but keeps your stomach full. So it helps you on your weight lose program.

• Whole grain foods has folic acid which helps to protect pregnant women from any defects during fetal development.

References:
https://www.choosemyplate.gov/grains-nutrients-health

https://www.eatforhealth.gov.au/food-essentials/five-food-groups/grain-cereal-foods-mostly-wholegrain-and-or-high-cereal-fibre