Whole Grain Food - Why are they good for you

What are whole grain foods?

Whole grains foods are that are made entirely from the grain seed, which is usually called ‘kernel’. These consist of germ, bran and endosperm. To be called a whole grain, the kernel after being either cracked or crushed, must have the same properties (or retain them), of germ, bran and endosperm.


Whole Grain Foods
Whole Grain Foods

List of Popular Whole Grain Foods.


  1. Whole grain Wheat
  2. Corn
  3. Whole grain Bread
  4. Whole grain Cereal
  5. Whole grain Pasta
  6. Brown Rice
  7. Whole grain Oats
  8. Whole grain Barley
  9. Popcorn
  10. Quinoa
  11. Millet
  12. Rye
  13. Wild Rice
  14. Sorghum
  15. Freekeh

Why are whole grain foods good for you?

Whole grain foods come packed with benefits for everyone consuming them,

1.Diseases

Studies have shown time and time again that eating whole grain foods as compared to refined grains, helps fight many chronic diseases. Examples of these chronic diseases are as follows; whole grains food reduces the risk of stroke by 30-40%, type 2 diabetes by 20 to 30%, heart disease 25-30%, it reduces the risk of asthma and helps in better weight maintenance. It also promotes lower blood pressure levels in a person.

2.Vitamins and Minerals

Traditionally, fruits and vegetables are considered to have disease-fighting antioxidants in them, but what people do not know is that, so does whole grain foods. They are even considered to be a better source of vitamins like vitamin B and vitamin E, along with minerals like magnesium, iron and fiber. They contain many antioxidants not even found in fruits and vegetables.

3. Weight Maintenance

Whole grain foods not only help in weight management and maintenance, they also help in reducing obesity. Substituting fattening foods like white rice with brown rice, and regular pasta with whole-wheat pasta, helps in the reduction of calorie consumption, and increases the added benefits of more nutrients and minerals and vitamins.

4.Tooth loss

A whole grain diet also helps in preventing many gum diseases. Their additional health benefits include reducing the risk of tooth loss and prevention of developing gum diseases.

Top 10 whole grains to add to the diet

  1. Buckwheat: Buckwheat is famous for making some delicious pancakes. It is found in the form of flour and is considered to be gluten-free. Buckwheat is not grain, despite what the name will suggest, it is a fruit. It can also be used as oats, when it is processed as kasha.
  2. Cornmeal: Cornmeal, also called polenta, is found in southern Mexico, where scientists discovered them as maize residue along with milling tools. Cornmeal biggest seller is the calorie content it carries. It is said to have a fraction of calories present in other grains.
  3. Quinoa: Quinoa is a gluten-free, non-grain seed, which is wildly used as a substitute to rice. Thought its texture is different from rice, it is said to be slightly crunchier than rice. Quinoa has another advantage of being high in proteins and nutrients. It can be easily cooked in less than twenty minutes.
  4. Wild rice: Despite what the name suggests, wild rice are not rice. They are a much healthier than brown rice, as they have more proteins and even fewer carbs. They are chewy and feel nutty to taste.
  5. Barley: Barley is of two types, the more common form is pearled and the less common one is called hulled barley. Barley hulled is also called groats and is known as a ‘whole grain’ version of Barley. This type of barley takes up to an hour to cook well, and hence, is not used very frequently during cooking. Pearled barley takes much less time to cook than hulled barley as it is softer, but it is considered less nutritionist than hulled barley. This is because in pearled barley, the outermost husks and the germ layer has been removed.

6. Wheat berries: Wheat berries are one step before the wheat flour. They are a direct result of initial extraction from the wheat plant. After these wheat berries are crushed, it turns in to wheat flour. It is a very nutritious grain and can be used in snacking and during breakfast with yogurt and different fruits. Though it needs to soaked overnight and when you want to cook it, will take anywhere between an hour and two, to be rightly cooked for eating.

7. Flaked grains: Flaked grains are simply a technique of rolling and slicing whole grains or wheat, rye or even spelt. This reduces the cooking time while making sure that the original nutrients content is preserved.

8. Oats: Oats are high in fiber and proteins, and they carry many health benefits with them too, like lowering of cholesterol, reducing the risk of heart disease and reducing and stabilizing blood sugar levels. Oats are available in many forms like flour, flake, rolled or bran etc. It is also considered to be a substitute for wheat flour for bakers and it is also a good source of many minerals like magnesium and selenium etc.

9. Brown rice: Brown rice is the healthier option than white rice, as white rice are stripped of their fiber and many nutrients when they are prepared. Brown rice is the better option for another fact as well, as it carries vitamin E, which is very good for immunity, skin and a healthy functioning body. It also contain high amount of minerals like magnesium and selenium etc.

10. Kamut and Spelt: Finally, Kamut and Spelt belong to the wheat family and are considered an ancient grain. They are much more nutritious than whole wheat and are packed with minerals like magnesium, copper and selenium, and are also very high in protein and vitamin B.

Diet plan for Whole Grain Foods

Day (s)
Breakfast
Lunch
Snack
Dinner
1
Whole wheat toast with butter, glass of skimmed milk, and a fruit of your choice
Freshly made salad with grilled chicken
Green tea with an apple or any other fruit
Meat (grilled) with red beans
2
Glass of skimmed milk and a fruit of your choice
Freshly cut salad with a bowl of red beans and an apple
Low fat yogurt
Large serving of salad with chicken (do not deep fry)
3
Bowl of cereal, and a fruit of your choice
Low fat chicken soup
Baby carrots
Steak with vegetables
4
Single serving of eggs, 2 toasted grain free breads and glass of orange juice
Small serving of whole wheat pasta with low fat cheese and a glass of skimmed milk
Baby carrots
Single serving of vegetarian pizza, big bowl of salad OR Grilled beef with green salad
5
Boiled egg with glass of skimmed milk and fruit of your choice
Freshly cut salad with a bowl of red beans and an apple
Low fat yogurt
Grilled chicken, salad and juice of your choice
6
Bowl of whole wheat cereal, and a fruit of your choice
Big bowl of fresh salad and a piece of grilled chicken
Small serving of French fries (do not deep fry)
1 cup of whole-wheat spaghetti
7
2 whole wheat toast with a chicken slice, glass of skimmed milk and a fruit of your choice
Mix vegetables serving with baked chicken breast
Drink green tea and eat an apple
Grilled meat with red beans and brown rice
8
Oats with glass of skimmed milk and fruit of your choic
Small serving of whole wheat pasta with low fat cheese and a glass of skimmed milk
Drink green tea and eat an apple
Single serving of vegetarian pizza, big bowl of salad
9
2 whole wheat toast bread with butter, glass of skimmed milk OR Oats bowl
Low fat chicken soup, with garlic rice
Low fat yogurt
Large serving of salad with chicken (do not deep fry)
10
Single serving of eggs, 2 toasted whole wheat breads and glass of juice
Big bowl of fresh salad and a piece of grilled chicken
Baked biscuits with tea
Grilled chicken, salad and juice of your choice OR Substitute with some wild rice
11
Bowl of whole wheat cereal with one apple
Green salad and sandwich with whole wheat bread (no mayo)
Low fat yogurt
Single serving of fish and fresh salad
12
Whole wheat Bread with a chicken slice and skimmed milk
Green salad and grilled chicken
Apple
1 cup of whole-wheat spaghetti
13
Orange juice and Oats
Skimmed milk and apple
Biscuits with Tea
Grilled chicken, bowl of salad and brown or wild rice
14
Bowl of Whole wheat cereal with two bananas
Whole `wheat Noodles
French fries (Do not deep fry)
Green tea and Brown Rice with beans n chicken
15
Whole wheat Bread with a chicken slice and skimmed milk
Mix vegetables
Biscuits with Tea
Grilled chicken, bowl of salad and brown rice

Whole Grain Food

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Whole Grain Diet Plan
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Susan Recipes 3 years ago from India

Thanks for sharing this informative share. Voted up.

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