Grain is an indispensable part of most of our meals, providing the necessary nutrition and energy to keep us going throughout the day. It is available in different forms, including whole grain, refined grain, and enriched grain. Whole grain is the most nutritious of these and offers ample health benefits.
Whole grain consists of all three parts of the kernel – the bran, endosperm, and germ. Refined grain, on the other hand, has the bran and germ removed, which results in the loss of dietary fiber, protein, and various other nutrients. Enriched grain is refined grains that have certain nutrients added back, such as thiamine, riboflavin, niacin, and iron.
Eating whole grain has numerous benefits for our well-being. It is rich in fiber, which helps keep the digestive system healthy, regulates blood sugar levels, and reduces the risk of developing heart diseases. Whole grain is also a good source of minerals like magnesium, iron, and zinc, which are essential for several bodily functions. Moreover, consuming whole grain products can lower the risk of obesity, diabetes, and certain cancers.
So, how can we incorporate more whole grains into our diets? One way is to replace refined grain products with whole grain alternatives. For example, choose brown rice instead of white rice or whole wheat bread instead of white bread. Instead of snacking on processed foods, swap them with whole grain snacks like popcorn or whole grain crackers.
It is important to read the labels when purchasing products to ensure they contain whole grain. The packaging may use terms like ‘multigrain,’ ‘made with whole grains,’ or ‘wheat flour’ which do not necessarily mean the product is made with whole grain. Check for the ‘100% whole grain’ label or look for whole grain ingredients at the top of the list.
In conclusion, incorporating whole grain in our diets can lead to significant improvements in our health. It is important to choose whole grain products over refined or enriched grain products, and to read labels carefully. Start with small changes and gradually increase the amount of whole grains in your diet for positive health outcomes.