Healthy Diet Plans >> Articles >> Diet and Wellness

Whole Grain Foods

Submitted by Stella Morgan on December 8, 2009

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.