Benefiting from whole grains

A diet high in whole grain foods is associated with a significantly lower risk of developing cardiovascular disease, including heart disease and stroke, according to the new buzz word in health corridors is to be believed, then 'brown' is the new 'healthy'. By brown, we mean whole grains.

Different kinds of whole grains and how they are beneficial. Grains are essential part of a healthy diet. Grains and whole grains come in different shape and sizes. They are good sources of carbohydrates and some key vitamins and minerals. Whole grains are unrefined grains, without bran, whose germs are removed by milling. The refined grains are milled, in which a fine texture is given to extend their shelf life. White rice, white flour, white bread are a few examples. Enriched grains are those grains, which are enriched by vitamins and minerals.

Understanding the concept of refined grains. As refined grains are treated during processing, they lose their nutrients and vitamins. Therefore, whole grains are recommended instead of refined grains, as refined grains have many sub standards like excessive starchiness, use of chemicals to bleach, use of colours for colouring and majorly imbalanced nutritive values.

The whole grain may be used intact or recombined, as long as all components are present in natural proportions. To recognize whole grains, keep this list handy when you go to the supermarket and choose any of the following grains:

Whole-grain corn
Whole oats/oatmeal
Popcorn
Brown rice
Whole rye
Whole-grain barley
Wild rice
Buckwheat
Triticale
Bulgur (cracked wheat)
Millet
Quinoa
Sorghum
100% whole wheat flour

But what about when you're buying processed products, such as a loaf of bread? You probably know to avoid products made of "refined" wheat. But did you know that some manufacturers strip the outer layer of bran off the whole kernel of wheat, use the refined wheat flour, add in molasses to color it brown, and call it '100% wheat' bread? That's true -- but it is not a whole grain.

Top strategies to get whole grain in your daily diet. Switch to brown bread and rice from white bread and rice. Include popcorn, oat meal in your diet. Have whole wheat pasta & pizzas instead of regular ones. No Indian meal is complete without having one or two chappatis. Try and incorporate whole grains in your chappatis. Prepare them from whole wheat, bajra, jowar, and Ragi for maximum health benefits instead of flour.

Explaining the calorie-controlled benefits of whole grains. Whole grains are very useful in losing weight, as the foods that are high in carbohydrates are lower in calories. The fiber and protein in whole grains helps to regulate blood sugar, which increase satiety and delay the return of hunger. You won't need to worry about calories in your diet, when consuming whole grains, as whole grain products are always efficient in calorie control. All health experts suggest brown rice, brown bread and other whole grain products for controlling weight.

The amount of grains you need daily varies based on your age, sex, and physical activity level, but to keep it simple, the 2010 USDA Dietary Guidelines say whole grains should make up half of your grain intake.