Whole Grains For Good Health
Most of us have heard it on more than one occasion: Eat your fruits and vegetables and whole grains. The benefits of fruits and vegetables are clear but the significance of whole grains in the diet still leaves many of us wondering about their stand in the food trinity.
Whole grains such as barley, oats, millets, whole wheat, brown rice, kamut and quinoa had dominated our meals before the advent of refined grains. They still remain the main source of energy as well as proteins in our diet.
Benefits of Whole grains over refined grains:
All grains comprise of kernels. They are divided into three layers- the bran, germ and endosperm. The endosperm contains most of the starch, the germ abounds in vitamins, minerals and oils and the bran comprises of dietary fiber.
Cereals are rich in calcium, selenium and iron and are low in fat which makes them an ideal food for those wishing to lose weight. Selenium is a powerful antioxidant that helps combat the harmful effects of free radicals and is an essential trace element. It decreases the toxicity of mercury and cadmium and is highly beneficial for maintaining healthy hair and nails.
Deficiency of Selenium can result in cancer, cardiovascular disease and cataract. Studies reveal that no pill or supplement can replace the Selenium content lost by refining the grains, which makes whole grains the best food for replenishing the body’s reserves of Selenium.
Refined grains are also low in calcium and iron and are poor sources of dietary fiber. Whole grains on the other hand are good sources of dietary fiber which is of two types- soluble and insoluble. The former helps in proper bowel movements and enables the intestines to get rid of feces, thereby reducing the risk of hernia, diverticulosis and hemorrhoids and the latter effects the metabolism and prevents overeating.
It also slows the absorption of carbohydrates, reduces the level of insulin and boosts HDL cholesterol. High fiber diet is known to reduce the risk of heart disease, diabetes, obesity and nonmalignant intestinal disorders.
Whole gains promote longevity and studies have proved that regular consumption of whole grains reduces the risk of heart disease by 26%, diabetes by 38%, colon cancer by 25% and strokes by 31%. Though whole grains cannot replace the benefits of fresh fruits and vegetables, yet they must be liberally consumed in order to boost the overall fitness level of the body.
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