Go Smart and Healthy with WHOLE GRAINS

These days we have been hearing a lot about how good whole grains are for our health. I am mainly writing this article to let everyone know what really are whole grains? In what way whole grains are beneficial? and What are the various ways we can include whole grains in our diet?
In the ancient days, the grains humans ate came straight from the stalk. That means they got a carbohydrate package rich in fiber, healthy fats, vitamins, minerals, plant enzymes, hormones, and hundreds of other phytochemicals.

But after the invention of rolling mills, the scenario of whole grains has changed and these mills are used to remove the outer layers of grains, making the grain easier to chew, easier to digest, and easier to keep without refrigeration. This process of removing the outer layer of grains is called refining.

WHAT ARE WHOLE GRAINS?

Whole grains are exactly as their name suggests; grains that are "whole", in that they contain all parts of the grain. Usually whole grains contain 3 parts- Bran, Germ and Endosperm. Most people know that fruits and
vegetables contain beneficial phytochemicals and antioxidants, but many do not realize that whole grains are often an even better source of these key nutrients. In fact, whole grains are a good source of B vitamins, Vitamin E, magnesium, trace minerals like iron, zinc, copper and fiber, as well as other valuable antioxidants not found in some fruits and vegetables. Most of the antioxidants and vitamins are found in the germ and the bran of a grain. If we refine the grains then we lose these important nutrients and we will be left with only carbohydrates.

Here are some of the more common grains we can include in our diet.

1. Barley - Barli biyyam(telugu), Jau(hindi)
2. Brown rice - Mudi Biyyam(telugu), Bhura chawal(hindi)
3. whole wheat - Godhumalu(telugu), Ghehu(hindi)
4. Oats - Yevalu(telugu), Vilaiti Jaun(hindi)
5. Sorghum - Jonnalu(telugu), Jowar(hindi)
6. Pearl Millet - sajjalu(telugu), Bajra(hindi)
7. Corn - Mokkajonna(telugu), Makki(hindi)
8. Finger millet - Ragulu(telugu), Ragi(hindi)
Some less commonly used grains are Amaranth, Bulgur (cracked wheat), Flaxseed, Quinoa, Rye and Spelt.

IN WHAT WAY WHOLE GRAINS ARE BENEFICIAL?

Heart disease : Studies have consistently found that individuals with three or more servings of whole grain food per day have a 20 to 30 per cent lower risk for atherosclerotic cardiovascular disease (class of diseases that involve the heart or blood vessels – arteries and veins), compared to individuals with a lower intake of whole grains.
Cancer : Whole grains appear to be associated with a reduced risk of a number of gastrointestinal cancers as well as several hormone-dependent cancers. A review of 40 studies on gastrointestinal cancers found a 21 to 43 per cent lower cancer risk with high intake of whole grains compared to low intakes.
Gastrointestinal health : Components of whole grains, including fibre, resistant starch and oligosaccharides play a vital role in supporting gastrointestinal health. They help alleviate constipation and decrease the risk of developing diverticulosis and diverticulitis (Many people have small pouches in their colon that bulge outward through weak spots. Each pouch is called a diverticulum. Multiple pouches are called diverticula. The condition of having diverticula is called diverticulosis. When the pouches become inflamed, the condition is called diverticulitis).
Diabetes : Whole grains and fibre help in reducing the risk of diabetes and maintenance of blood glucose levels.
Weight management : The mechanisms by which whole grains may support weight management include enhanced satiety to lower energy intake, prolonged gastric emptying to delay the return of hunger, and increased insulin sensitivity to lower insulin demand.

HOW DO WHOLE GRAINS DO THIS?

Whole grains don't contain a magical nutrient that fights disease and improves health. It contains a package of nutrients which work together. They are....
1.Carbohydrates: The brain, heart and nervous system require a constant supply of carbohydrates.
2.B vitamins: They help your body use energy from the food you eat, in addition to supporting good nutrition.
3.Trace minerals: Iron, zinc, manganese and copper are also part of whole grain. These essential minerals help reduce the risk for heart disease and diabetes.
4.Fiber: Fiber is important for normal bowel function. It can also play a role in weight management. The bran and fiber in whole grains make it more difficult for digestive enzymes to break down the starches into glucose. Soluble fiber helps lower cholesterol. Insoluble fiber helps move waste through the digestive tract. Fiber may also kindle the body's natural anticoagulants and so help prevent the formation of small blood clots that can trigger heart attacks or strokes.
5.Phytonutrients: They may enhance the body’s natural line of defenses.
6.Antioxidants: These substances protect cells from damage. The collection of antioxidants prevents LDL cholesterol from reacting with oxygen.
7.Magnesium: It is essential for bone building and also helps our bodies use the energy stored in our muscles.
8.Plant Sterols: They may play a role in lowering cholesterol and heart health. Phytoestrogens (plant estrogens) found in whole grains may protect against some cancers.

EXAMPLES OF SOME WHOLE GRAIN PREPARATIONS

1. WHEAT: Roti, puri, upma, paratha, phulka and whole bread
2. BROWN RICE: Rice, Roti, Rice puri, Dosa
3. MILLETS: Roti, dosa, porridge
4. OATS: Oat flakes, Oat meal
5. MAIZE: Pop corn, corn soup, corn flakes
6. SORGHUM: Roti
7. MIX: Frequently, you can mix small amounts of all the flours with vegetables like carrot, spinach, cabbage and onion into a smooth dough and can make them into dosas (or pan cakes). This is very healthy recipe.

By looking at the above facts, we should increase the intake of whole grains in our diet. SO..........
EAT WHOLE GRAINS AND GO HEALTHY