Healthy Diet Plans >> Articles >> Diet and Wellness

Whole Grain Foods

by Stella Morgan

Rate This Article

A grain is generally described as ‘whole’ when it consists of all three parts, that is, the germ, the endosperm and the bran. Bran forms the outer covering of the grain and is rich in vitamins, fiber, protein and minerals, probably the most essential component of the grain. The Endosperm consists of vitamin B, protein and some carbohydrates.

The germ is a good source of vitamin E and B and minerals and antioxidants. The grain is normally milled and the most nutritious parts of the grain are removed. With whole grains however, the full nutrition value of the grain is retained.

Whole grains are thus a rich source of antioxidants and vitamins like Vitamin A and B, Iron, Magnesium and fiber.

Whole grains are also known for their curative properties. They boost the immune system and help protect the body against chronic illnesses.

They contribute significantly to the reduction of cholesterol levels and thus help prevent cardiovascular disease. Reduction of cholesterol levels ensures low blood pressure, promotes free blood circulation and stops arteries from clogging with plaque and fat deposits. Whole grains are also known to keep certain kinds of cancer at bay. Eating a diet that is abundant in whole grains helps lose weight and maintain a balanced metabolism. The most common types of whole grains are brown rice, whole rye, popcorn, bulgar, oatmeal, barley, whole wheat and wild rice.

There are several ways to increase your intake of whole grains. Plan your meals and snacks and factor in whole grains in a moderate sized serving with every meal. Breakfast is an ideal meal to include whole grains. You can eat a whole grain cereal or high fiber cereals like flakes made from bran or oats. You can switch to a whole grain toast in the morning or bran bread to help reduce your calorie intake.

Instead of white rice, you can instead cook with wild rice, brown rice or kasha. Soups, salads and stew served with wild rice make for a wholesome and healthy meal. When you are cooking pasta, make sure that it is a mix of white flour and whole-wheat if you can’t abide whole-wheat pasta. This makes for a healthy and nutritious meal. While baking, try and substitute at least half the white flour for whole wheat flour. You can alternatively try to mix oatmeal, bran or wheat germ to make it crunchy and tasty, but also healthy.

Related Topics

Increased Appetite Trouble Fat People Higher Urge Eat
grain diet improving digestion process reducing risk diabetes cancer
Whole Grain Diet with FibersGrains have gained an all new status with regard to their nutritional quotient. Whole grains are now known for more...
Weight Reduction Diet Chart Lose Weight
Home Remedies Reducing Belly Fat | Weight Loss Diet
Orange Fruit Nutrition Facts Importance Orange

More..

Related Questions

Vegetables grains 35 calories packed vitamins minerals proteins nutrients
Popular fruits and vegetables such as sweet corn, potatoes, apples and bananas are known to be highly nutrient as daily foods. According to recent...
Weight Loss Diet
Dietary Advice for Weight lossHi! A lot of diet facts are established, due to the innumerable fad diets being established and followed across. What...
Healthy Weight Loss Nutrition
Diet Losing Weight
Easy Weight Loss Meals Meals are reframed in such a way that they are easy to lose weight. Complete change of an individual's diet is nit...
Nutritional Benefits Indian Food
Information on Indian DietHealthy living demands one common guideline, which is a

More..

Newsletter Subscription

Top Searched Keywords

:: diet

:: GASTRITIS

:: obesity

:: diabetes

:: constipation

diet for jaundice diet reviews healthy eating habits gastritis and diet diets that work a balanced diet underweight gallbladder diet zone diet food typhoid

Get Current News

Diet and Wellness