Healthy Recipes 2 Go

Benefits of Whole Grains

 If you’re starting to eat healthy, you’ve probably acquired a whole new vocabulary. And among the many new terms you will have added is the high-protein, high-fiber term “whole grains”.

 What Are Whole Grains?

Yes, you’ve heard the term before but do you now what it really means? Whole grains are cereals and grains that include the entire kernel, including the bran, germ and endosperm.

 The bran and germ are usually removed during milling, with the endosperm or the soft tissue inside being the only part of the grain left. Grains thus treated are called refined grain.

 Whole grains are very healthy as the outer covering of the grain contains vitamins and minerals and sometimes fiber that the inner kernel does not.

 Hence, refined products or grains look white and more attractive but the fact is that they have lost much of their nutritional value. Eating whole grains means you’re eating healthy and it’s a good switch to make.

 So bread, pastas and cereals that are made from whole grain and not processed flours are what you should drop into your cart when shopping at the supermarket. Other whole grains include brown rice, bulger, corn, buckwheat and oatmeal.

 Labelling Whole Grains

 Alas, most manufacturers of packaged food do not sell products made of whole grains. That’s because whole grains have a higher oil content and therefore have a shorter shelf life.

 They are also expensive to process and manufacturers will typically make what is inexpensive so that it sells quickly.

 Manufacturers therefore use some nifty trickery to lure uninformed customers into buying what you may think is made of healthy whole grains but is not. Here’s what you need to look out for when shopping for products made of whole grains.

 Take a close look at the ingredients listed on the product box. Usually products made of whole grains are listed as “whole wheat,” “whole meal,” or “whole corn” as the first ingredient.

 Words such as “enriched” and “bromated” must be avoided no matter how many times the term “whole” is also listed on the box. This could mean that the product such as cereal has a minuscule amount of whole grains.

 Also, if the word “whole” does not appear on the box at all, that means there are no whole grains in it at all.

 Whole grains are typically brown but not all brown breads and cereals are made of whole grains. For instance, coloring bread with molasses to give it a brown hue is another trick in the book.

 Fiber “Trick”

Some manufacturers use “fiber” as their selling point and advertise it prominently on the products. But fiber does not necessarily indicate whole grains.

 Individuals who eat whole grains and products made of it lower the risk of diabetes and cardiovascular disease. That’s because whole grain lowers the level of ‘bad” cholesterol or LDL and triglycerides.

 If you’re a fan of whole grains, you are less likely to develop hypertension and obesity.