Wholesome whole grains
September 21st 2007 01:24
Extracted and compiled from The Star Malaysia and Wikipedia
It's been a while since I touched the dieting subject (not to mention I've been busy moving from one place to another) but recently my colleague started asking me a lot more about nutrition and dieting, and so I've decided to put out this interesting article I found from the newspapers, that talks a little more about whole grains.
What is a whole grain?
Whole grains are cereal grains which retain the bran and germ as well as the endosperm, in contrast to refined grains which retain only the endosperm. Whole meal products are made from whole grain flour.
Common whole grain products include oatmeal, popcorn, brown rice, whole wheat flour, sprouted grains and whole wheat bread.
Common refined grain products include white rice (raw rice; parboiled rice however retains some of the "wholeness"), white bread, hominy and pasta (although whole-grain varieties of pasta are available). (Wikipedia)
Outer Layer: The Bran
The bran is the outer layer of the grain. It contains large amounts of fibre, Vitamin B, proteins and minerals like iron, zinc and copper.
Inner Layer: The Endosperm
The endosperm fills up 80% of the grain (which is in the middle) and consists of carbohydrates, proteins and a tiny amount of vitamins.
Important Layer: The Germ
The smallest but most important part of the grain is the Germ, which is rich in Vitamin B, E, antioxidants, minerals and essential fats.
Nicer texture of food, loosing it's nutritional value
Unfortunately, through milling, whole grains are stripped off their bran and germ, producing refined grains as well as refined flour to be used to make foods with better texture, flavour, appearance. Although it does help to increase shelf life, but once you remove the bran and germ, the refining process is actually leaving us nutritionally poorer. We loose out the fibre, antioxidants, vitamins, minerals and other nutrients that are healthier to us in the long run.
Whole grain - A waist-watcher ally
Another benefit of whole grains is to help maintain a healthy body weight. Whole grains have a high fibre content that keeps us feeling full for a longer time and hence, reduces our urge for snacking. A s complex as carbohydrate, whole grains also release energy slowly and steadily, thus averting an energy crash, which may result in over-eating.
Therefore, people who eat whole grains or their related products everyday as part of a low fat diet and healthy lifestyle, have a lower Body Mass Index (BMI) and are less likely to gain weight over time. This is great for health as excess weight and obesity can lead to a host of chronic illnesses.
Whole grain - Are heart-friendly and kind to diabetics
It is now recognised that a diet rich in whole grains helps to lower blood cholesterol levels and may even reduce risk of cardiovascular diseases.
Consumption of whole grains is also recommended for prevention of Type 2 diabetes.
Whole grain consumption
Although whole grain is now known with full of goodness, yet many of us just doesn't eat enough serving to serve its purpose of nutrients for a day.
Try to have at least 3 servings of whole grains a day. Choose breakfast cereals made from whole wheat for a healthy and energetic start to your day. You may also want to switch from polished rice to whole grain rice or brown rice.
Tip: To cook the brown rice faster, add in an extra 50% of your usual water measurement for polished white rice. Softer texture and easier for children consumption.
Shopping for whole grain products
When you go to the next shop for bakery products at your local stores, look for one or more of the following ingredients on the labels: whole wheat, whole oats, whole corn or oat meal. Even pasta and noodles can be made from whole grains, so opt for these healthier versions for your hearty meal.
Whole grains have high fibre content that keeps us feeling full for a longer time
It's been a while since I touched the dieting subject (not to mention I've been busy moving from one place to another) but recently my colleague started asking me a lot more about nutrition and dieting, and so I've decided to put out this interesting article I found from the newspapers, that talks a little more about whole grains.
What is a whole grain?
Whole grains are cereal grains which retain the bran and germ as well as the endosperm, in contrast to refined grains which retain only the endosperm. Whole meal products are made from whole grain flour.
Common whole grain products include oatmeal, popcorn, brown rice, whole wheat flour, sprouted grains and whole wheat bread.
Common refined grain products include white rice (raw rice; parboiled rice however retains some of the "wholeness"), white bread, hominy and pasta (although whole-grain varieties of pasta are available). (Wikipedia)
Outer Layer: The Bran
The bran is the outer layer of the grain. It contains large amounts of fibre, Vitamin B, proteins and minerals like iron, zinc and copper.
Inner Layer: The Endosperm
The endosperm fills up 80% of the grain (which is in the middle) and consists of carbohydrates, proteins and a tiny amount of vitamins.
Important Layer: The Germ
The smallest but most important part of the grain is the Germ, which is rich in Vitamin B, E, antioxidants, minerals and essential fats.
Nicer texture of food, loosing it's nutritional value
Unfortunately, through milling, whole grains are stripped off their bran and germ, producing refined grains as well as refined flour to be used to make foods with better texture, flavour, appearance. Although it does help to increase shelf life, but once you remove the bran and germ, the refining process is actually leaving us nutritionally poorer. We loose out the fibre, antioxidants, vitamins, minerals and other nutrients that are healthier to us in the long run.
Whole grain - A waist-watcher ally
Another benefit of whole grains is to help maintain a healthy body weight. Whole grains have a high fibre content that keeps us feeling full for a longer time and hence, reduces our urge for snacking. A s complex as carbohydrate, whole grains also release energy slowly and steadily, thus averting an energy crash, which may result in over-eating.
Therefore, people who eat whole grains or their related products everyday as part of a low fat diet and healthy lifestyle, have a lower Body Mass Index (BMI) and are less likely to gain weight over time. This is great for health as excess weight and obesity can lead to a host of chronic illnesses.
Whole grain - Are heart-friendly and kind to diabetics
It is now recognised that a diet rich in whole grains helps to lower blood cholesterol levels and may even reduce risk of cardiovascular diseases.
Consumption of whole grains is also recommended for prevention of Type 2 diabetes.
Whole grain consumption
Although whole grain is now known with full of goodness, yet many of us just doesn't eat enough serving to serve its purpose of nutrients for a day.
Try to have at least 3 servings of whole grains a day. Choose breakfast cereals made from whole wheat for a healthy and energetic start to your day. You may also want to switch from polished rice to whole grain rice or brown rice.
Tip: To cook the brown rice faster, add in an extra 50% of your usual water measurement for polished white rice. Softer texture and easier for children consumption.
Shopping for whole grain products
When you go to the next shop for bakery products at your local stores, look for one or more of the following ingredients on the labels: whole wheat, whole oats, whole corn or oat meal. Even pasta and noodles can be made from whole grains, so opt for these healthier versions for your hearty meal.
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Comment by katyzzz
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I too have stopped the wholemeal diet except whole wheat bread, perhaps I should start with brown rice again.
Thank you so much for dropping by. ^_^
Have a blessed week ahead!