Understanding Whole Grains
Grains are divided into 2 subgroups, Whole Grains and Refined Grains. Refined Grains can also be enriched and made as finished food products.
What is whole grain?
A whole grain is a cereal grain that contains the germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm
Wholegrain is not unusual grain, we are consuming grains and wheat flours in many forms (biscuits, cereals etc..) after refining and processing. Though we have been consuming whole grains for decades ,now they are no more in trend.
Take a few minutes to understand the benefits of whole grain and we are sure you will give a second chance to them in your menu. Many does not have knowledge of how to cook whole grains. With support from tech savy foodies now internet is flooded with recipes using whole grains.
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Whole grains contain all three parts of the kernel.
Refining normally removes the bran and the germ, leaving only the endosperm. Without the bran and germ, about 25% of a grain's protein is lost, and are greatly reduced in at least many important nutrients
Why Whole grains is Good?
Whole grains are the entire seed of a plant.
The bran is the multi-layered outer skin of the edible kernel. It contains important antioxidants, B vitamins and fiber.
The germ is the embryo which has the potential to sprout into a new plant. It contains many B vitamins, some protein, minerals, and healthy fats.
The endosperm is the germ’s food supply, which provides essential energy to the young plant so it can send roots down for water and nutrients, and send sprouts up for sunlight’s photosynthesizing power. The endosperm is by far the largest portion of the kernel. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals.
Benefits of wholegrain
Good for weight loss. There is a widespread myth that we should avoid whole grain if we are in diet.
Whole Grains Reduce Risk of Metabolic Syndrome
Whole Grains Substantially Lower Type 2 Diabetes Risk
Whole Wheat Promotes Women's Health and Gastrointestinal Health
Prevent Heart Failure with a Whole Grains Breakfast
Common Indian whole grains Foods are
- Millets (all varieties)
- Brown Rice
Cooking timings for wholegrains (approximate)
Barley (pearled) 3 cups water, 15 minutes cooking time
Brown rice 2 cups water, 35 to 40 minutes cooking time
Oats (quick cooking) 2 to 3 cups water, 12 to 20 minutes cooking time
Oats (rolled) 2 to 3 cups water, 40 to 50 minutes cooking time
Quinoa 2 cups water, 15 minutes cooking time
Use whole wheat bread when you make sandwiches.
What are some whole grain foods?
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals are examples of grain products.
Is rice whole grain food?
After rice is harvested, its inedible hull must be removed, resulting in whole grain (often brown) rice kernel, ready to eat. If the rice is milled further, the bran and germ are removed, resulting in white rice, with lower levels of nutrients.