Grains, most importantly whole grains, are a superfood.
The benefit you receive from eating oats is that it does a body “good”.
With the “anti-carb” revolution in play the message of healthy whole grains is getting lost. Even though everyone should be eating whole grains, the individuals that need it most are individuals with metabolic syndrome, obesity, hypercholesterolemia, iron deficiencies, diverticulosis, hypertension, cardiovascular disease and slow digestive processes-constipation.
The Whole Grain is also known as “the seed of life” because the seed of the grain supplies the first nourishment for the plant. There are 4 parts to the grain: the hull, the bran, the endosperm and the germ. The hull is the housing for the grain, but we are most concerned with the other three essential parts of the grain.
The Bran: the outer layer of the seed which contains the nutrients: -Fiber -B Vitamins: niacin, thiamine riboflavin, pantothenic acid, B6 -Minerals: iron, zinc, magnesium -Protein -Phytonutrients: lignans and phenols
The Endosperm: the middle of the grain which serves as the main powerhouse of energy for the plant and contains: -Carbohydrates -Proteins -Small amounts of B vitamins
The Germ: the smallest part of the grain which contains enormous amounts of nutrients. The germ is what will erupt into a new plant. It has to contain a rich supply of nutrients to sustain growth.
It contains: -B Vitamins: niacin, thiamine riboflavin, pantothenic acid, B6 -Vitamin E -Minerals: iron, zinc, magnesium -Protein -Phytonutrients: lignans and phenols.
When the grains are milled or refined, the bran and germ are removed. A large majority of vital nutrients have been lost. Whole grains are energy – a rich source of energy for the body.
Carbohydrates are to your body as gasoline is to your car. Use the premium fuel – whole grains as your supreme source of energy and ignite your body!
As you can see the importance of health is to eat whole grains; implementing whole grains into your diet will assist in your daily requirement of fiber: 25 grams for females and 35 grams for males.
The type of fiber that dissolves in water is called soluble fiber and it can be found in beans, oat bran, oats, apples, and carrots and helps to lower LDL cholesterol that can lead to atherosclerosis.
Insoluble fiber, which does not dissolve in water, helps promote regularity in the digestive track. This fiber is found in wheat bran, oats, whole grains and vegetables.
For some, that have been raised on white bread and never had the opportunity to eat whole grains, it is an adjustment to the palate. Gradual Progressive Overload (GPO) principles are the same in diet as they are in exercise.
A child and most adults will not automatically switch to the whole grain breads and foods. When preparing a sandwich use one piece of white bread and one piece of whole grain bread.
If you are cooking oats use half instant and half whole grain oats. Reading the label is very important when purchasing or choosing whole grain products.
If the first ingredient does not stipulate whole grain, then it is not whole grain and if you keep reading you will see processed unbleached flour. This will have no fiber and little nutrients unless artificially added.
Grains and their Fiber content per 1/4 c serving:
|Wheat Bran||6.5 grams|
|Wheat germ||3.8 grams|
|Wild rice||1.5 grams|
|Brown rice||0.9 grams|
|Enriched white rice||0.2 grams|
Eating whole grains is a major contributor in our pursuit for a long healthy life!
Mrs. Athena Bell,