Grains are an important component of every Indian’s diet, from rotis and parathas to upmas and dosas – and let’s not forget all the breads, sandwiches, and pizzas we enjoy!
Shouldn’t we then be paying special attention to the grains we eat?
Different type of grains:
A whole grain is made up of three parts: bran, germ, and endosperm.
This term refers to the existence of several grains, which can be whole or processed.
#3 Refined grain:
The bran and germ of the grain, which are rich in nutrients, have been removed in a refined grain.
Nutritional benefits of whole grains
Many studies have found a link between consuming whole grains and a lower risk of illnesses including digestive problems and diabetes. This is why:
#A Great fiber source:
Compared to processed grains, whole grains provide 80% more dietary fibre, which helps to:
Fibre also helps you lose weight by boosting your satiety (how long you feel full for after a meal). According to one study, body weight fell by 0.25 kg for every 1 g daily increase in fibre consumption over a 20-month period.
-Promotes good bacteria
Carbs not digested in the small intestine travel into the colon, where “good” bacteria ferment them. This results in the production of essential chemicals for our digestive health, such as butyrate.
-Reduce blood sugar
Carbohydrates are found in the endosperm of cereal grains and seeds. Because of the bran that covers the endosperm, the sugars are more difficult to digest in whole grains. That’s excellent since your blood sugar will be lower, and insulin levels will be lower with less sugar in the blood (high levels otherwise leading to diabetes).
#B Provide minerals & vitamins
– Selenium, magnesium, iron, folate, vitamin B, and vitamin E are all found in whole grains.
– They also have plant phenolic acids, which are the plant’s chemical defence against diseases, parasites, and predators.
– Whole grains include carotenoids, which offer antioxidant effects against free radicals.
– Whole grain plant sterols are thought to aid with cholesterol control.
All of these elements operate in concert, with the total of a whole grain’s components contributing to its overall health advantages.
Grains you will find while grocery shopping
Gluten is a protein found naturally in wheat, rye and barley. Because of celiac disease (gluten allergy), which affects 1% of the population in Western nations, it has received a lot of attention recently. It’s only sensible to avoid it if you’re allergic or sensitive to it.
Gluten-free foods include teff, sorghum,amaranth, millet, quinoa, oats and rice. Buying “gluten-free” isn’t required for gluten-tolerant people to be healthy.
Enriched grains are refined grains that have had some of their nutrients replaced that were lost during processing. Fibre, on the other hand, is frequently overlooked. Furthermore, the quantities of nutrients in whole grains are thought to be what makes them function effectively together.
People mistakenly believe that brown bread is healthful just because it is brown. However, this might be due to the use of colouring additives like as caramel or molasses (a brown by-product of refining sugar).
A good protein source
Grains, especially for vegetarians, are a wonderful source of protein. Because whole wheat grains are so prevalent in Indian food, it’s critical that we obtain the most nutritious benefit from them!
It is essential to understand and read food labels while buying any product. Read here what does fat-free label on products really mean.
To speak to an expert nutritionist reach out to us at +91-9743430000 or write to us at www.quanutrition.com.
Ryan Fernando is an Award-winning celebrity Sports Nutritionist with 2GUINNESS world record and 2 Olympic medals under his belt. His client list include Olympic wrestler Sushil Kumar, cricketer Shikhar Dhawan & bollywood superstars Aamir Khan & Abhishek Bachchan. He is Chief Nutritionist at QUA Nutrition Signature Clinics.