There is much being hyped about the benefits of whole grains and whole wheat as healthy dietary choices.
If you are contemplating a dietary shift to using more whole grains in your food choices read on.
Whole grains, are an essential part of a healthy diet because they're normally low in fat and contain highly valuable nutrients. They are rich in both soluble and insoluble dietary fibre and have little or no cholesterol.
Generally, all types of grains are good sources of complex carbohydrates, vitamins and minerals. Simply put, grains can be either whole or refined and some are fortified.
Processing of grains, strip away up to two-thirds of the nutrients naturally found in whole grains. Usually, whole grains contain all three parts of the kernel, the bran, the endosperm and the germ.
The whole grain kernels are teeming with protein, carbohydrates, fibre, vitamins, polyphenols and minerals that are crammed into each kernel. The grains are unrefined grains because the bran and germ are not removed through milling.
Typically refined grains results in a loss of some vitamins and minerals. Also, the fibre found in whole grains is removed through the refining process. On the other hand, enriched means that some of the nutrients lost during processing are put back in.
During the enrichment process, the whole grain is stripped of both the bran and germ. But, missing Vitamins like B vitamins are replaced and many enriched grains are also fortified with other vitamins and minerals, such as folic acid and iron.
As a health benefit whole grains have been linked to lowering risks of many serious health problems. They're supposed to lower your risk to many chronic diseases like stroke, type 2 diabetes, coronary artery heart disease and inflammatory diseases.
They also help stabilize blood sugar, lower blood pressure and with a lowered blood pressure the risk of heart disease diminishes. In addition, they especially aid in weight reduction, help fight weight gain and support better weight maintenance.
Whole grains foods remain longer in the stomach making you feel fuller longer thus you're less likely to indulge in unhealthy food snacking.
All in all, whole grains are a great source of important nutrients, such as selenium to build bones and strengthen your immune system. The minerals in whole grains such as magnesium and potassium also help your heart and other muscles.
Additionally, whole grains also lower your risk of colorectal cancer by bolstering gastrointestinal health and aids in the regulation and management of abdominal functions.
When all's said and done, whole grains are not a panacea but simply a positive step in the sphere of healthy eating choices. Some varieties of whole grains include rolled oats, brown rice or wild rice.
Also whole-wheat couscous, barley, buckwheat, quinoa, rye and bulgur. are excellent sources. Refined grains include white rice, white flour, grits and cream of wheat.
Just remember that moderation and discipline about food choices should always be your hallmark and choose whole grains can be a boon to your good health.