While we focus so much on so many nutrients, do we eat enough whole grains? While so many people try to cut on their carbs, they end up missing out on including whole grains in their diet. What they do not understand is that whole grains come with complex carbohydrates and some very important vitamins and minerals.
What Are Whole Grains?
Whole grains have come up as one of the hot terms being used in the food and nutrition industry. If you have ever wondered what the term means and what cereals are included in this food group, you are not alone. To dispel all this confusion, let us answer these important questions.
Whole grain refers to any grains which consist of the three parts of the grain kernel, the outer layer called bran, the carbohydrate-rich endosperm, and the nutrient-rich germ. Whole grains have several health benefits compared to refined grains, in which bran and germ are polished off to only leave the endosperm. While some of the popular names of whole grains such as whole wheat, and brown rice are commonly known to all, many of us are familiar with whole grains in Hindi, such as Ragi, Jwar, Bajra, and many more. There are numerous benefits of whole grains which make them a much-valued addition to your meals.
Grains are a rich source of fiber; thus, when you have them, you feel full. As you consume grains, it becomes much easier to maintain a healthy body weight. Also, as you consume whole grains on a daily basis, the risk of heart ailments, certain types of cancer, diabetes, and many other health issues reduce.
List of Whole Grains with Benefits
The whole grains list that you can opt for regular consumption is mentioned herein below:
1. Whole Wheat
This cereal grain is perhaps one of the most popular ones. Whether you are having noodles, pasta, semolina, or baked goods, they all are made of whole wheat. Wheat has been a popular grain but it has gained a lot of controversy due to its gluten content in it. Gluten is a protein that can be harmful to some people’s immune systems which mandates them to switch to use refined flour. On the other hand, gluten is tolerant to most people and wheat also has nutrients like vitamins, minerals, antioxidants, and dietary fiber.
2. Whole Oats
Whole-grain oats are among the healthiest whole-grain food options that you can opt for. They are high in fiber, minerals, and vitamins and free of gluten. Also, the rolled oats are rich in antioxidants; thus helping in lowering blood pressure and are good to avoid colon cancer. The oats recipes are in fact very easy to make and it just takes a few minutes to prepare them.
3. Bulgur (Cracked Wheat)
Also called cracked wheat, this is one from the whole grain foods list that is used in soups, salads, and even stuffed vegetables. You can make it just like rice. Bulgur wheat is loaded with minerals such as manganese, magnesium, and iron, and is low in fat.
Millet is a whole grain cereal that is consumed across the world. Millet is packed with nutrients such as manganese, magnesium, zinc, potassium, iron, B vitamins, and fiber, and is free of gluten. Different types of millets helps in regulating blood sugar in the body and reduces inflammation. Furthermore, millet muesli is an improved varient with higher no of nutrients.
5. Whole Barley
Barley has been consumed by people for ages. It may not be the most popular whole grain but is super healthy. However, as you opt for barley, you will come across two varieties, hulled barley and pearled barley. Between these two, hulled barley is considered a whole grain and contains iron, selenium, manganese, zinc, copper, magnesium, phosphorus and potassium, and B vitamins and fiber. While you are looking for whole grains in India, you can totally trust whole barley.
Quinoa has over the years gained a lot of popularity, especially among people who are trying to lose weight and maintain a healthy lifestyle. It is extremely rich in protein, minerals, vitamins, healthy fats, and fiber. It is one of the examples of whole grains that can be totally trusted.
Apart from these, there are several other whole grain products and options that you can choose from. All of them come with nutrients that are good for your health.
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Frequently Asked Questions
1. What are 10 examples of whole grains?
Ans: Some examples of whole grains are oats, whole wheat, millets, whole grain rye, barley, spelt, quinoa, brown rice, corn, popcorn etc.
2. What are the 3 types of whole grains?
Ans: The 3 types of whole grains are whole grains, refined grains, and enriched grains.
3. What are the 6 whole grains?
Ans: The 6 whole grains that are considered the top most are wheat, rice, corn, oats, quinoa, and rye.
4. Is rice a whole grain?
Ans: Yes, rice is one of the whole grains since it contains components that are edible such as germ, bran, and endosperm.
5. What are whole grains?
Ans: Whole grains are cereals that have three components such as endosperm, germ, and bran. With the regular consumption of whole grains, many diseases can be avoided.
6. Is brown rice whole grain?
Ans: Yes, brown rice is a typical whole grain since it has the three common components of whole grains. It is fibrous and nutritious.
7. What is whole grain bread?
Ans: Whole grain bread is made of completely intact grains. The wheat kernels used in this bread contain three components such as germ, bran, and endosperm.