Diet Mail - Diet Mail - July 2014, Childhood Obesity | Page 6

FOOD FACTS BY NAMITA JAIN
Benefits of whole grains:
Eating more whole grains is an easy way to make your diet
healthier. Most of us relate whole grain to whole wheat, let
me correct you here ..We all know that all carrots are
vegetables but not all vegetables are carrots. It's similar
with whole wheat and whole grain: Whole wheat is one
kind of whole grain, so all whole wheat is whole grain, but
not all whole grain is whole wheat.
Now let's understand what exactly the whole grain is. All
grains start life as whole grains. But after processing
and undergoing different refining methods like e.g.,
cracking, crushing, rolling, extruding, and/or cooking, they
lose their stature of being a whole grain. Basically whole
grain is made up of three key edible parts – the bran, the
germ, and the endosperm – protected by an inedible
husk that protects the kernel from assaults by sunlight,
pests, water, and disease.
To recognize whole grains, keep this list handy when you
go to the supermarket and choose any of the following
grains:
 Whole-grain corn Whole oats/oatmeal
 Popcorn
 Brown rice
 Whole rye
 Whole-grain barley
 Wild rice
 Buckwheat
 Triticale
 Bulgur (cracked wheat)
 Millet
 Quinoa
 Sorghum
 100% whole wheat flour
Let's see some of the health benefits of much talked whole
grains as per the repeated studies.
 stroke risk reduced 30-36%
 type 2 diabetes risk reduced 21-30%
 heart disease risk reduced 25-28%

 better weight maintenance
Other benefits indicated by recent studies include:
 reduced risk of asthma
 healthier carotid arteries
 reduction of inflammatory disease risk
 lower risk of colorectal cancer
 healthier blood pressure levels
less gum disease and tooth loss.
Each whole grain offers different nutrients.......
In the case of Corn, its high point is Vitamin A – with
more than 10 times that of other grains. Recent
research shows that corn is also high in antioxidants
and carotenoids that are associated with eye health,
such as lutein and zeaxanthin. As a gluten-free grain,
corn is a key ingredient in many gluten-free foods and
can be easily taken by individuals having gluten
allergy. Corn is the best during late summer and early
fall. It should be eaten as soon as possible after
harvesting, because the sugars start converting to
starches as soon as the corn is picked.
Oats have been found to be powerful whole grain
with multiple health benefits. Studies have shown
that oats are very good for weight loss as they
increase appetite –control hormones. They also lower
bad cholesterol, improves insulin sensitivity, helps
control blood pressure. Oats are best for breakfast as
they are complex carbs and releases sugar slowly into
the blood.
Buckwheat is one of the healthiest, nuttiest, most
versatile whole grains. It contains higher levels of zinc,
copper, and manganese than other cereal grains, and
the bioavailability of zinc, copper, and potassium from
buckwheat is also quite high. Buckwheat also
provides a very high level of protein, second highest
only to oats. Not only is buckwheat protein wellbalanced and rich in lysine, its amino acid score is 100,
which is one of the highest amino acid scores among
plant sources as well. Not to forget, it is perfect for a
gluten free diet.
It's not surprising that Quinoa supports good health,
as it's one of the only plant foods that's a complete
protein, offering all the essential amino acids in a
healthy balance. Quinoa is also highest of all the
whole grains in potassium, which helps control blood
pressure. What's more, it is gluten free, which makes
it extremely useful to the celiac community and to
others who may be sensitive to more common grains
such as wheat – or even to all grains in the grass family.
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