Whole grain benefits our body to lose weight and become healthy. There are lots of diet plans to be healthy and fit. Also, cutting down on sugar and carbohydrates will help us to keep our body in shape.
For some diet meals, wheat and gluten should be excluded as well, but this is entirely false.
According to the USDA, it is good for our health to consume enough amounts of grain, but it should include whole grain. Excessive intake of processed grain can cause serious illness like obesity, inflammatory and heart diseases.
Nevertheless, the whole grain can be beneficial to our health. It can lower our risk of diabetes, high blood pressure, and heart diseases.
What are the components of the whole grain?
Since we consider that eating whole grain is healthy for us, we might want to look at what makes it for us to be healthy and fit?
We get whole grain from kernel parts—bran, endosperm, and germ. Each element plays a role in the active components of the whole grain.
Given this, the hard and outer shell of a kernel, which is bran, contains fiber, minerals, and anti-oxidants. You can have carbohydrates from the endosperm, the middle layer of a kernel. For the inner layer, Germ has vitamins, minerals, proteins, and plant compounds.
However, our methods in the processing of grain can affect its components to be considered as whole grain. If grain will be rolled, crushed and cracked with the germ, bran, and endosperm included, it will be still regarded as whole grain. If the germ and bran will be removed and the endosperm will be retained, you can deem it as refined grain.
Refined grains have vitamins and minerals, but mostly it consists of carbohydrates because of the endosperm. The nutrition from it is not the same as with whole grain.
How can we tell if certain foods have whole grain properties?
There are various choices of foods with whole grain properties. You can consider the quinoa, whole rye, wild rice, wheat berry, buckwheat, barley, and sorghum. Although, oats and black rice are the most common whole grain foods. Also, you can consider some products like bread, pasta and cereals as whole grain as well.
We always encounter differently with the processed products with whole grain in the supermarkets and grocery stores. However, these products are not entirely honest with us. If you look closely to the list of ingredients of the product, it indicates that it is not 100% whole grain. It usually has a mixture of whole and refined grain. Also, you need to look at the sugar content. Remember that sugar and carbohydrates defeat the benefits of whole grain in our body.
Being cautious about your food intake has significance to your health. Labels with ‘no sugar added,’ ‘0% fat’ or ‘100% whole grain’ has been one of the market strategies of food companies. For some, it may be true but let us be sure and look for our self what is the real deal with the labels.
The following discussions of the health benefits of whole grain can be your guide to be fit and healthy. Just a reminder, anything more than the amount may lead your health in a terrible situation.