Know your Grain!

Experts say Whole grains are such powerful foods that eating at least three servings a day can reduce your risk of lifestyle diseases such as coronary heart diseases, diabetes, cancer etc and help you maintain a healthy weight. Infact experts insist that there is no substitute to whole foods!

How well do you know your grain?

A whole grain is a high-fibre complex carbohydrate. It retains all its three (3) parts - the germ, bran and endosperm (starch) intact. A whole grain is a rich source of fibre for good digestion and essential nutrients  in their natural form for great health. 

The germ is the heart of the grain rich in vitamins, and minerals our protective nutrients that boost immunity, prevent infections and reduce the risk of many disease like coronary heart diseases, cancer, arthritis, diabetes etc. They are rich in  proteins for growth and rebuilding healthy cells; unsaturated healing oils that lower bad cholesterol & fat.

The bran, the outer cover or fibre, is the intestinal broom that keeps the colon clean, healthy and disease free, prevents constipation & allows regular, softer & easier bowel movement, enhances easy digestion and absorption of nutrients, eliminates toxins, bad cholesterol & fat. The bran is also rich in vitamins and trace minerals as well as antioxidants and phytochemicals that prevent free radicals from damaging and aging our cells. Fibre has been linked to the reduction in incidence of some forms of cancers, diabetes, digestive system and coronary heart diseases.

The endosperm is energy giving but less nutritious. In a whole grain, however, it is a complex carbohydrate that gives the body longer & sustained energy & vitality, keeps away hunger, facilitates weight loss & prevents obesity

So what are refined grains?

Refined grains are low-fibre carbohydrates whose germ and bran have been removed and hence stripping out nearly all the nutrients of the grain, leaving only the less nutritious starch. This process of refining grains into resulting white flours, white rice, and white pastas results in foods whose original food value required by the body is missing. Although artificial vitamins and minerals are sometimes added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, neither are they ideal for good health as they are not natural, and they don't provide the all vital fiber for good digestion and metabolism. Refined foods are therefore a threat to health and have been associated with the high incidence of lifestyle diseases.

So Eat it Whole and enjoy a long and healthy life!