Probably, many have already heard more than once about the benefits of whole grains and the harm of wheat bread. The ode to whole grains has been praised by healthy food blogs, advertisers, and healthy (or supposedly healthy) foods.
What are whole grains? Why do we need it? And what foods should you include in your diet to get enough whole grains? Let’s figure it out.
What are whole grains
Whole wheat grain consists of the flower coat (bran), endosperm, and grain germ. Whole grain has the right to be called the product that ultimately retained all parts of natural grain from the moment of formation until ripening and hitting the store shelf. The benefits of whole grain flour are undeniable, because they contain both grain germ and bran. This means that the whole grain product that ends up on your table carries all the benefits of grain.
Cereals are one of the main food groups that form the foundation of a healthy diet. The inconspicuous grain is the most important source of nutrients, including fiber, B vitamins – thiamine, riboflavin, niacin and folates, minerals – iron, magnesium and selenium, as well as phytonutrients valuable for the body (plant lignin, antioxidants, phytic acid and other compounds) …
And while most of us follow the daily cereal guidelines (150-200 grams per day depending on age, gender, and level of physical activity), we are likely focusing on the wrong cereals. After all, half of the cereals consumed should be whole grains, according to the US Department of Agriculture. And you, most likely, ate a sandwich with white flour bread for breakfast, ate soup with croutons for lunch, and in the evening drank tea with a crouton, completely devoid of healthy bran … But at the same time leafed through a fashion magazine in which you saw the notorious phrase “The benefits of whole grain pasta are …”
Where to get whole grains
Whole grain products are widely presented in supermarkets today. It includes amaranth, barley, brown rice, buckwheat, corn, millet, quinoa and wheat (bulgur, farro, spelled, etc.). In addition, you can buy whole grain flour from spelled, spelled, oats, wheat, rye, barley, buckwheat, peas, spelled, including especially finely ground.
For comparison, processed cereals undergo deep industrial processing – before sowing, the producer etched seeds with pesticides, then added “doping” to the soil in the form of mineral fertilizers, and the ears of grain themselves were treated with herbicides to cope with weeds. You do not need to have deep knowledge of the agrotechnical process to understand that the structure and chemical composition of the original grain has changed. The grain structure becomes smoother, and the grain itself is almost useless. That is, it is hardly worth waiting for what super useful effect from the usual (most common) rye porridge or a loaf of white bread made from premium wheat flour. The same cannot be said about such delicacies as wholemeal rye porridge or whole grain bread, the benefits of which will be very significant for the body.
Why We Need Whole Grains
Whole grains contain dietary fiber, which helps lower cholesterol and blood sugar, reduce the risks of heart disease, type II diabetes, delay the absorption of fats and carbohydrates, and thus minimize the likelihood of obesity.
Foreign studies have shown that phrases such as “whole grain flour” and “beneficial properties” are a kind of synonyms. Western experts have proven that women who consume a sufficient portion of foods from whole grains daily (about 20-35% of the total diet) are much less likely to face the problems of diabetes, diseases of the cardiovascular system than those women who rely on food from processed grain.
The B vitamins found in whole grains are essential for proper metabolism (eating whole grains will keep you feeling full for a long time) and are vital for maintaining a healthy nervous system. It is the experts who mean when they talk about the beneficial effects on the body of foods made from whole grains, for example, the benefits of whole grain bread.
How to Improve Your Diet and Eat More Whole Foods
To include as many grains as possible in your diet, start replacing the refined grains you eat daily with a variety of whole grains. Experiment with different types of whole grains and choose the ones that work best for you.
For example, replace white rice with brown rice, choose buckwheat, quinoa, bulgur instead of pasta and potatoes as a side dish, give up white bread in favor of whole wheat bread. It would be ideal if you make your own bread at home. Remember that whole wheat flour is good for your body.
Here are some recipes for inspiration, with links to a store where you can buy organic whole grains:
Millet with chickpeas, turmeric and carrots
Black rice with broccoli
Quinoa and Black Bean Soup