Whole Grains over Refined Grains : A whole grain is a grain that retains all of its original components from when it was growing in the field. Refined grains, on the other hand, have had some of their constituents removed to improve texture and extend shelf life.
The most common type of grain in our diet is the refined grains. They are more commonly used and find their way into our diets more often. However, Scientific studies data is more inclined towards Whole Grain. These studies more than indicate that it may be best to skip refined grains altogether, in favor of the whole grain alternatives.
Whole Grains over Refined Grains : Parts of a Grain
Whole Grains over Refined Grains begins their life as the all the other corps. In seed form. Grain consists of an edible kernel surrounded by an inedible husk. These husk job is to protect the edible kernel from the dangers of the nature. The edible kernel itself is made up of three parts:
* The bran is the outer skin of the kernel. It contains lots of dietary fiber and B vitamins, as well as protein and starch.
* The germ is the part of the kernel that is the embryo of the seed. It is high in both vitamin B and vitamin E, as well as fat and protein.
* The remaining part, the endosperm, is the part of the seed that provides energy to the germ. It increases safe storage times but has little else to offer as far as nutrition goes.
How Refined Grains are made?
The bran and germ are mechanically removed. The reason these parts are removed is so that the grain will last longer before spoiling. either component is especially required by the humans, so with their removal, creates a product that will stay on the shelves for much longer. Refined grains also have a finer texture, which some people find to be preferable.
Many of the health benefits of cereal grain are removed during the refining process. Without germ and bran, grains do little more for us than provide energy. Studies show that sticking with whole grains can reduce the risk of heart disease, diabetes and stroke.
Another type of grain available on the market is enriched grain. These grains have had several nutrients added to them, such as iron and riboflavin, in order to restore some of the nutritional value lost during the refining process. While enriched grain is healthier than other refined grains, they are nowhere near as beneficial as their whole grain alternatives.
Looking for ways to add more whole grain to your diet?
The next time you go shopping, consider choosing whole wheat bread, rice and pasta instead of the enriched or refined alternative.
When shopping for whole grain products, it’s important to check the nutritional facts panel and go over the ingredients. Even if the label says multi-grain or something similar, it may not be made with whole grains. Always make sure that “whole wheat” or “whole grain” is among the first items to appear on the ingredients list. That way, you’ll be completely certain that these products will provide you with the nutrients you need to maintain a healthy diet. There’s really no better time to add the versatility of grains to your menu!