| - | Whole grains cookingThe whole truth behind whole grains | First there was whole grain and then we destroyed the grain to a point that it lost all of its good properties and we were stuck with all the bad stuff (merely because we started to put taste ahead of nutrients). But it seems that we are now realizing what we were doing wrong and starting to appreciate the wonders of food made from whole grains. What fits the definition of whole grains?
In a world where marketers can use all the jargon they can come up with and then work with lawyers to make sure that they don’t violate any laws, we are in a situation where what you read is not what you have inside. According to our definition, a whole grain is the natural state of a grain – that is, the whole seed. | |
| As you might recall from your high school science, a grain has three parts: the bran, the germ and the endosperm. - The bran is the outer layer of the seed and typically contains vitamin B and fibers. Its texture is rough and this is one of the reasons it is eliminated when the grain is processed by a food company.
- The germ is the part of the seeds that has the capability to growth into a new plant. It contains protein, fats, minerals, and vitamins. The germ may also be removed form the seed during the process of refining.
- The endosperm, the bigger part of the seed, has proteins, some minerals and vitamins, and a lot of carbohydrates. When we eat refined flour, we are essentially consuming the endosperm of the seed or kernel.
What happens during the processing of grains? There are several reasons why a food processing company would take the grain through a process that literally destroys all the good stuff. It shortens the cooking time, develops a softer texture that most of us like, and in some cases, it extends the shelf life or allows the producer to make new products. Since so much damage to the grain occurs at a food processing plant, the food processor adds nutrients either to differentiate their product or to meet some of the regulatory requirements. The sad news is that despite this being done, our body may not always absorb these externally added nutrients. | Do whole grains have any benefits?
We wouldn’t be talking about them if they didn’t. As we discussed above, a lot of the good stuff from a grain gets eliminated during the manufacturing process in a food plant. For instance, the fibers in the food that are critical for maintaining a healthy digestive system are not there. That why people who eat highly processed foods often suffer from constipation and other indigestion complications. Plus, one is forced to take supplements since naturally occurring vitamins and minerals are not available. |
| | Is eating whole grains likely to help with weight loss?
As we said in an earlier article, merely eating whole grains does not reduce weight. You have to make lifestyle changes in order for you to see a significant drop in weight. The key is that there should be an overall reduction in the number of calories consumed and that can be accomplished by switching to whole grains. Whole grains can also fill you up somewhat faster than refined flours and they do not alter the insulin levels in the body. Therefore, eating a meal rich in whole grains does not make you hungry right away. How to consume whole grains?
Almost all dishes that we eat can be made from whole grains. In fact, in underdeveloped countries, eating whole grains is the way of life. In other words, not being able to find whole grains or paying more for them is a problem of rich countries. Some of the most popular whole grains that you should be able to find relatively easily are whole wheat, old fashioned rolled oats, quinoa, and brown rice. You may not be able to find whole grains being used in the foods that you would buy at a regular supermarket. However, there are many choices online, and if you are lucky to have a health food store in your area, you should be able to purchase what you need. | | |
