Posted May 27,2017

GOODNESS OF WHOLE GRAIN FOODS

Author : Ryan Fernandes

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Today, the Nutrition Industry is booming with a lot of research on foods! Who wouldn’t want to know it all about the food one eats? Expanding a little more on the favorite and most consumed main course item – whole grains. Roti and rice feature prominently in each Indian meal, being the primary source of carbohydrates. But we need to have the right intake and ensure that we consume rotis made of whole grain.

Getting to the basics. What are whole grains? Whole grains are made up of a 3 layer coating: the bran (the outermost layer and a source of fiber, B vitamins, phytochemicals and trace minerals), the germ (a source of antioxidants) and the endosperm (the largest portion that contains proteins and complex carbohydrates). All the parts in the whole grain consist of wholesome nutrients. Whole grains are considered to be a source of dietary fiber. Dietary fiber present in food helps in preventing the incidence of heart related diseases by improving the blood cholesterol levels i.e. by lowering the LDL- Cholesterol levels.

They also help in reducing weight and the risk of getting obese. How? Well, these dietary fibers provide bulk. You can imagine a big ball of jute which is big enough to pass easily through your thin system. It’s so big that it becomes difficult to pass through the thin tubes of our digestive system. This takes a long time, therefore it prevents us from feeling hungry faster, thereby ensuring we eat fewer calories. At the same time the fiber also helps in releasing the nutrients to the rest of the system.

These functions also help in managing Type 2 Diabetes. Due to the longer transit time of fiber rich food in the body, the insulin is released slowly, thereby avoiding a sudden spike in the insulin levels. Cancer patients can also benefit from the consumption of whole grains. This is because whole grains produce good bacteria in the colon which reduces the risk of colon cancer. Whole grains are loaded with phytochemicals, phenols and antioxidants which are essential to protect cells and prevent the development of cancer.

But are these benefits real? Yes. It’s proven that these wholesome foods do have a beneficial effect on a person’s health. But it is necessary to consume them in recommended amounts. If these products are consumed more than the required quantity, they could cause diarrhea, bloating and constipation in extreme cases when not enough water is consumed.

So what do you take back with you to share with your friends?

  • Fiber is a good source in preventing lifestyle diseases
  • Consume fiber, but make sure you consume the right amount
  • When you consume whole grain foods, make sure you consume enough fluids to hold the fiber and bulk up the stool and prevent constipation and hemorrhage

Disclaimer: The views expressed here are solely those of the author in his/her private capacity and do not necessarily represent the views or policies of ITC Limited/Aashirvaad Atta.

Tags : Recipe , Atta

2 Comments

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by Admin on DECEMBER 21, 2014 at 12:45

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by Admin on DECEMBER 21, 2014 at 12:45

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