Health Benefits of Whole Grains
What is a whole grain?
A whole grain is the entire seed of the plant and is called a kernel. A kernel consists of three parts, the bran is a outer part or skin which contains antioxidants and B vitamins but mainly recognize for providing the fiber in the diet, endosperm is the largest part of the kernel it contains very starchy carbohydrates, proteins and very small amounts of vitamins and minerals . If bran is where you get fiber than endosperm is where you get calories. When you buy white flour or white bread that means you are eating endosperm. The germ is the inner smallest part, the fetus or baby that can grow or sprout Into a plant, it is the most nutritious part of the grain and provides essential fats, proteins, phyto-nutrients and B vitamins which are essential for the digestion of Carbohydrates, fats and proteins.
Therefore, a whole grain is whole part of the kernel containing bran, endosperm and germ, exactly as a grain would be growing in its natural state in an open fields and which has not been processed in any form. Crushing, cracking, polishing, extracting, rolling, etc. are all processing techniques.
What are the benefits of consuming whole grains?
Whole grains play an important role in lowering the risk of chronic diseases, such as coronary heart disease, diabetes, and cancer, and also contribute to body weight management and gastrointestinal health. Whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion. People whose diets supplied the highest average intake of choline (found in egg yolk and soybeans), and its metabolite betaine (found naturally in beets, spinach and whole wheat), have high levels of certain anti – inflammatory substances which reduce the risk of a wide range of chronic diseases including heart disease, osteoporosis, cognitive decline and Alzheimer’s, and type-2 diabetes. Whole wheat helps to prevent formation of gall stones. Interestingly, whole grains such as wheat also contain lignans, which are phytonutrients that act as weak hormone-like substances. Lignans occupy the hormone receptors in the body, thus actively protecting the breast against high circulating levels of hormones such as estrogen.
How much whole grain should be taken by a moderate worker? .
Eat least 48 gram (i.e. 3 serving) of whole grains in a day is required by an adult with moderate physical activity level. At least 50% of all the grains consumed in the daily diet must be whole grains.
What are the nutrients composition of whole grains?
Average nutritional value per 100gm of whole grains:
Calorie breakdown of whole grains is:
Fat- 5%,
Carbohydrate- 80%,
Protein. 15%
Whole grains are important sources of many other nutrients as well, including dietary fiber, essential fatty acids, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, zinc and selenium)
What is the right way of taking whole grain? Are whole grains consumed the same way as normal grain or there are any precautions that should be taken while consuming whole grain?
Whole grains are rich sources of nutrients but they are difficult to digest. This is due to the presence of phytic acid and other enzyme inhibitors, and also due to bran(outer skin) which has insoluble fiber that resist digestion.
Certain processes, enhance the availability of nutrient from whole grains and also improve their nutritive value. Soaking and sprouting induces the germination process which neutralizes the phytic acid (a chemical present in brans of all seeds which inhibits the absorption of calcium, zinc, magnesium and iron). Sprouting neutralizes enzyme inhibitors that are present in all seeds, (enzyme inhibitors inhibits the enzyme required for digestion of the grains). Sprouting will improve the digestion and improves the nutritional value of whole grains, it increases the total content of vitamin c , carotenoids and several of the B vitamins, otherwise not present (Vitamin C) or present in lesser quantities.
Whole Grains are beneficial for children as well as older people. Whole grains can improve digestive health, help in weight management, reduce the risk of cardiovascular and other chronic disease and are helpful in the management of Diabetes Mellitus type II. The fiber in the whole grains (especially in bran) is insoluble type (hemicelluloses), which helps to improve gut health by improving growth of friendly bacteria and act as prebiotics, and are also protective against colon and other digestive tract cancers. These fibers give a feeling of fullness (satiety) with fewer calories.
Individuals eating 3 servings of whole grain may reduce the risk: all chronic diseases by an average of 10-40% including obesity and cancers.
Which whole grains to choose? :
Choose whole grain cereals as
- Whole wheat Flour
- Brown Rice
- Oats
- Whole wheat pastas, breads and pizzas
- Broken wheat or dalia
- Semolina or suji or rava
- Corn or maize or makka
- Quinoa
- Buckwheat or kuttu flour
- Barley or jau
- Sorghum or jowar
- Finger millet or ragi