Healthy Diet Plans >> Articles >> Diet and Wellness

Understand the Benefits of Whole Grains

Submitted by Sharon Hopkins on June 29, 2007

Whole grains are grains with their germ, endosperm and bran intact. Refined cereals retain the endosperm only. Though, they are fortified with minerals and vitamins, they are devoid of certain nutrients present in whole grains. The presence of germ and bran makes them apart of high fiber foods. It decreases the probability of diverticulitis, diabetes, cancer, piles, heart diseases and irritable bowel syndrome.

They are rich in antioxidants, thereby contributing to free radical scavenging. Whole grains are added to other foods or in baked products. Oatmeal, barley, millets, brown rice, whole bread and bulgar are whole grains.

Corn flakes, macaroni, white bread and pasta products are refined cereals.

Whole grains aid in digestive health. They are good sources of dietary fiber, protein, minerals, such as, manganese, phosphorus, magnesium and selenium.

Myths exist regarding the fattening capacity of whole grains, which is attributed to the carbohydrates. Including whole grains in the daily diet in the form of breakfast items (oat meal, bran flakes, whole wheat bread sandwich and so on) or snacks (pastries made from multi grain muffins or bagels from whole wheat) is recommended. These are much superior in their nutrient value, in comparison to their refined counterparts.

Dietary fiber in whole grains is four times the quantity seen in refined cereals. This is the reason attributed for the reduced risk of oral diseases, diabetes, cancer, gastrointestinal disorders, obesity and coronary heart diseases. The carbohydrates are broken down and absorbed in a slow manner, on consumption of whole grains. Whole grains can be stored and germinated to improve the nutrients. Wash them well before consumption, to avoid the poisonous effects.

Of late, white whole wheat bread is available commercially, which goes through excess manufacturing techniques, resulting in a softer texture. These are manufactured from albino wheat variety, which is sweeter and produces a marked sweet flavor. Regular whole wheat bread is made from dark colored red wheat, which has a bitter taste. Three servings of whole grains are recommended per day. But the taste and dry texture of whole wheat bread, makes it less palatable and thereby unacceptable.

High fiber foods call for a longer time of chewing thereby prevents individuals from over-eating. Fiber remains indigested in the intestine, unlike carbohydrate, fat and protein. It goes through unchanged and is excreted. Soluble fiber decreases the absorption of sugar, thereby prove effective for diabetics. Fiber increases the bulk of stools passed, thereby decreasing the risk of constipation. In the case of diarrhea, fiber helps in binding the stools.