What is wheat? A type of grass that’s grown worldwide for its high nutrition grain value. Whole grains have all of the parts of original kernel – bran, germ and endosperm. Once the kernels have been separated, it is ground. If flour is made from endosperm, it is known as white flour – same as germ flour that is taken from germ. Flour that uses the whole kernel is called whole wheat.
The USDA recommends eating whole grains daily to get your daily dose of fiber, plant-based protein, vitamins, minerals and phytochemicals.
Whole Grain Benefits
Available in bread and pasta products, the label should be “100 percent whole wheat” and each serving should have at least 2 or 3 grams fiber. There are more benefits and here they are:
Rich in Fiber
When you eat 2 slices of dark rye bread – it provides 5.8 grams fiber and only 1.9 grams from the same amount of white bread. Fiber helps you feel full longer – also controls blood sugar, lowers LDL or “bad” cholesterol and reduces colon cancer risk.
The fiber content keeps bowel movements regulated and wards off diverticulosis – the condition in which lumps are formed in the colon wall, causing inflammation, constipation and pain. Fiber promotes “good bacteria” in the large intestine.
Eating whole grains leave you with less fat – scientists call it “central adiposity” – which increases your risk of diabetes. Carbs are from whole grains are good for you, the trick is to find right kind of carb which will give you long lasting energy and plenty of fiber, without spiking your blood sugar
Provides Resistant Starch
Resistant starch, found in whole grains such as oatmeal and brown rice, is a special type of dietary fiber found in whole grains that our bodies cannot digest. This starch therefore isn’t absorbed into the bloodstream making it an efficient tool for weight loss because it fills your body up with fiber, reducing hunger and improves blood sugar balance.
Healthy Grains to Choose From
The following whole grains are nutrient dense, readily available, delicious and versatile in the kitchen, and endless value to benefiting your health.
- 1. Whole Rye. This cereal grain has four times more fiber than whole wheat – containing 50 percent of the daily recommended amount of iron.
- 2. Whole Oats. You can choose from gluten-free to steel cut, rolled, whole, and whole rolled oats, which enhances your immune response to infection, and balances blood sugar levels.
- 3. Barley. A great source of fiber and selenium, phosphorus, manganese and copper.
- 4. Spelt. People who are intolerant of wheat can consume spelt which is an excellent source of manganese and a good source of protein, copper and zinc.
- 5. Brown Rice. 75 percent of its nutrients – including nearly all the antioxidants, phosphorus, magnesium and B vitamins are retained in brown rice since the kernel is still intact and unprocessed, unlike white rice.
- 6. Buckwheat. Together with quinoa, amaranth and sorghum, buckwheat is a whole grain which has manganese, gives brain-boosting benefits and provides PMS relief.
- 7. Whole Wheat. This is low-fat versatile and popular whole grain is rich in B vitamins and vitamin E.
- 8. Corn. High in antioxidants and is a good source of fiber.
- 9. Millet. It repairs body tissues and prevents gallstones and protects against the breast cancer.
- 10. Quinoa. This is gluten free and a complete protein, highly nutritious and rich with vitamin E, calcium and low in fat.