Nutritious Whole Grains
By Donna L. Miller
Whole grains are essential for good health. So what is in a grain and why are they important? This article will give you a brief overview of a whole grain, and why they are better for you than their refined versions.
A grain is the seed of a plant and a whole grain consists of parts known as the germ, bran, and the endosperm.
The germ is the part of the grain from which a new plant sprouts, it is the heart of the kernel. It consists of some protein, polyunsaturated fat, fiber, and plenty of vitamins and minerals that are good for your body.
The bran is the hard outer layer of the seed and is a rich source of dietary fiber. It also consists of some starch, protein, fat, vitamins and minerals.
The endosperm makes up the majority of the grain kernel. It has small amounts of vitamins and minerals and consists of most of the grain's protein.
Whole Grains Versus Refined
Whole grains have all of these parts still intact. While refined grains have both the bran and the wheat germ removed, leaving only the least nutritious part, the endosperm.
Refined grains (like white flours and white rice) provide poor nutrition, leaving the body still hungry for good nutrition. Although, some of the "vitamins" and "minerals" are added back in after the milling process, nothing synthetically added can take place of what was once there naturally. Refined grains are absorbed too quickly into the blood stream causing upsets in blood sugar levels which exhausts the pancreas and/or the adrenal glands. Also, since the bran is separated during the refining process there is no longer much fiber in the grain either. Our body needs fiber in order to help clean out our intestines, so when refined grains are consumed they act more like glue to your intestines which can cause multiple health problems.
Whole grains on the other hand, are much different than their refined versions. They are high in plant protein, fiber, vitamins, minerals, phytonutrients, antioxidants, many other healthful substances, and they have no cholesterol and are low in fat. They supply many of the nutrients that are low in the modern day diet such as fiber, B vitamins, vitamin E, etc. Whole grains have also been shown to reduce the risk of bowel disorders, obesity, heart disease and high cholesterol, stroke, high blood pressure, many types of cancer and they may also help regulate blood glucose in people who have diabetes.
The choice seems obvious to me. Whole grains have many health benefits while refined grains do not. One is helpful to your body, while the other is detrimental to it. The bottom line is we all should be eating more whole grains to live longer healthier lives.
Donna Miller is a wife, mother and stay-at-home working parent. She owns and operate Millers Grain House, an online Organic and Chemical-free Whole Grain store.
Visit their whole wheats and grains blog to learn more.
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