All about grains: Here’s what you need to know
Cereal grains, such as corn, rice, and wheat are some of the most commonly consumed foods in the world. Mankind has been consuming grains for thousands of years, from maize origins in Mexico to rich which has originated in Asia ad wheat which has its roots in the middle east. Despite widespread consumption, a lot of individuals remain unaware of whether grains do support health which is usually specified by the best nutritionist.
The truth must be spoken, that is whole grains in particular are linked to numerous health benefits and are mostly considered very nutritious. Yet, some individuals claim that refined grains are too high in carbohydrates, curb and weight intentional weight loss and fasten the blood pressure.
Refined grains vs whole: what is the difference?
A whole grain consists of three main parts.
- Endosperm – it is the biggest part of the grain, it contains mostly carbs (in a pattern of starch).
- Germ – this Nutrient rich core contains carbs, fats, proteins, vitamins, minerals, antioxidants, and various phytonutrients. Germ gives rise to a new plant as it is the embryo.
- Bran – The hard outer layer of the grain contains fiber, minerals, and antioxidants.
The historic processing of grain
Usually, the seeds fall into three main categories;
- Enriched.
- Refined.
- Whole.
Whole grains are made up of the entire grain including the brain, which contains fiber, vitamin B, and some proteins. The endosperm, the biggest part of the grain composed mostly of starch. Brown rice, whole wheat, oats, and quinoa are all examples of whole grains. They can help you keep your gut healthy, and blood sugar level stable, and aid in weight loss which might require a consultation from a dietician.
Modern milling techniques discovered in the 1800s allowed refined grains to emerge. The process mainly removes the germ and bran which improves the texture, palatability, and shelf life, of grains products. the downside of the refining process was that the fiber and nutrients, like vitamin B and iron, did get lost in the process. This process “advancement” actually led to frequent nutrition deficiencies and diseases such as beriberi and pellagra since those nutrients were no longer within the grains individuals were consuming.
Research on whole grains and health
Numerous case studies and research papers are linked whole grain consumption with potential benefits:
- Weight – eating a decent amount of grains is linked with controlled body weight. The reason is, that fiber present in the whole grains may help recede hunger and increase safety, all leading to a decreased calorie intake, which is also suggested by a weight management dietician.
- Heart complications – whole grains may protect the heart, whole grain intake is associated with a drastic reduction in heart-related diseases and reduced stroke risk.
- Longevity – studies have observed that with each serving of whole grains consumed, there was a 9% lower risk of death from heart diseases over the course of the study.
- Colorectal cancer – in a survey a group that consumed whole grains showed a 16% lower incidence of colorectal cancer compared to the group with the lowest intake.
Summary
Grains have been on our plates and meals for a very long time, as they provide us with eh energy and nutrients we need to get through each day. They are also linked with health benefits such as – adequate intake may protect against heart disease and colorectal cancer. These benefits are there because of fiber and phenolic acid present in the whole grains.