All grains start life as whole grains. Normally whole grains are the entire seed of a plant. The seed called the 'kernel' consists of three edible parts the bran, germ and endosperm which is protected by an inedible husk that protects the kernel from assaults by sunlight, pests, water and disease.Bran - is a multi-layered outer skin of the edible kernel. It contains important antioxidants, B vitamins and fibre.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.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.Whole grains comprise all three parts of the kernel. Refined foods are processed foods that lack many nutrients they once had. Grains are refined to make them taste better, create finer texture and improve a product's shell life. Refining normally involves removing the bran and germ leaving only the endosperm, which has most of the grains carbohydrates and protein but only a small portion of the vitamins and minerals. Processors do add back some vitamins and minerals to enrich refined grains, so refined products still contribute valuable nutrients. But whole grains are healthier, providing more protein, more fibre and many important vitamins and minerals..Whole grains and DiabetesCarbohydrate is the main source of fuel for our body and the type of nutrient that affects blood glucose levels most after a meal. That is why people with Diabetes are advised to monitor their carbohydrate intake and match the amount of carbohydrate they consume with the amount of insulin they take before meals or the amount of insulin their pancreas can secrete. In people with Type 2 Diabetes, high blood glucose levels after a meal may indicate that the meal contained more carbohydrates than the pancreas could handle. Therefore, changes in food choices or medications may be advised.Whole grains are smart choice not only for people with Diabetes but also for the entire family. Choosing whole grains over refined grains is usually better as the former tends to have a lower glycaemic index (GI) than the latter, implying that blood glucose levels do not spike as seen with refined carbohydrate foods. However, whole grains are also carbohydrate foods and since all carbohydrate foods affect blood sugar levels, be mindful about the portion sizes..Grain benefitsStudies have shown that eating whole grains than refine grains lowers the risk of many chronic diseases. While benefits are most pronounced for those consuming three servings daily, some studies show reduced risks from as little as one serving daily. In addition some studies show that healthy diets, rich in whole grain foods, can reduce the risk of heart disease, stroke and certain types of cancer and Type 2 Diabetes. The mechanisms by which whole grains prevent the above conditions are unclear. However, it is hypothesised that whole grains can play a part in maintaining a healthy body weight over time as part of a healthy, balanced diet and aids in keeping your gut healthy due to compounds called phytochemicals. Studies also suggest that consuming whole grains gives a feeling of satiety compared to refined food thereby reducing the urge to snack between meals and helping people manage their weight..Every little bit helpsScientist and health experts agree that every bit of whole grain you eat contributes to your health. Even small amounts can make a big difference to your health. So try and incorporate whole grains in your diet gradually. You can begin by having a mix of whole grains and refined grains to get the health benefits but also to match your taste preferences. After a while your taste buds will adapt to the fuller, nuttier taste of whole grains; and some of your old favourites may seem bland. However it is important to remember that all your meals should be nutritious and balanced.Include whole grains in your dietStart your day with whole grain cereals, such as whole-wheat bran flakes (some bran flakes may just have the bran, not the whole grain), shredded wheat or oatmeal, but watch out for the products that contain salt or sugar.Swap white bread for whole wheat bread. Do look for the caption “whole wheat” on the label.Prepare sandwiches using whole-grain breads or rolls. Swap out white-flour tortillas with whole-wheat versions.Opt for brown rice instead of white. You can ask for brown basmati and quick- cook brown rice.Use rolled oats or crushed whole wheat bran cereal in recipes instead of dry bread crumbs.Add barley to soups and stew, casseroles and salads.Popcorn is a whole grain. So as a treat, swap crisps for unsalted and sugar free popcorn.Add whole grains, such as cooked brown rice or whole-grain bread crumbs to ground meat or poultry to thicken the gravy..Priya Chaudhari is a registered dietitian in Pune.
All grains start life as whole grains. Normally whole grains are the entire seed of a plant. The seed called the 'kernel' consists of three edible parts the bran, germ and endosperm which is protected by an inedible husk that protects the kernel from assaults by sunlight, pests, water and disease.Bran - is a multi-layered outer skin of the edible kernel. It contains important antioxidants, B vitamins and fibre.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.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.Whole grains comprise all three parts of the kernel. Refined foods are processed foods that lack many nutrients they once had. Grains are refined to make them taste better, create finer texture and improve a product's shell life. Refining normally involves removing the bran and germ leaving only the endosperm, which has most of the grains carbohydrates and protein but only a small portion of the vitamins and minerals. Processors do add back some vitamins and minerals to enrich refined grains, so refined products still contribute valuable nutrients. But whole grains are healthier, providing more protein, more fibre and many important vitamins and minerals..Whole grains and DiabetesCarbohydrate is the main source of fuel for our body and the type of nutrient that affects blood glucose levels most after a meal. That is why people with Diabetes are advised to monitor their carbohydrate intake and match the amount of carbohydrate they consume with the amount of insulin they take before meals or the amount of insulin their pancreas can secrete. In people with Type 2 Diabetes, high blood glucose levels after a meal may indicate that the meal contained more carbohydrates than the pancreas could handle. Therefore, changes in food choices or medications may be advised.Whole grains are smart choice not only for people with Diabetes but also for the entire family. Choosing whole grains over refined grains is usually better as the former tends to have a lower glycaemic index (GI) than the latter, implying that blood glucose levels do not spike as seen with refined carbohydrate foods. However, whole grains are also carbohydrate foods and since all carbohydrate foods affect blood sugar levels, be mindful about the portion sizes..Grain benefitsStudies have shown that eating whole grains than refine grains lowers the risk of many chronic diseases. While benefits are most pronounced for those consuming three servings daily, some studies show reduced risks from as little as one serving daily. In addition some studies show that healthy diets, rich in whole grain foods, can reduce the risk of heart disease, stroke and certain types of cancer and Type 2 Diabetes. The mechanisms by which whole grains prevent the above conditions are unclear. However, it is hypothesised that whole grains can play a part in maintaining a healthy body weight over time as part of a healthy, balanced diet and aids in keeping your gut healthy due to compounds called phytochemicals. Studies also suggest that consuming whole grains gives a feeling of satiety compared to refined food thereby reducing the urge to snack between meals and helping people manage their weight..Every little bit helpsScientist and health experts agree that every bit of whole grain you eat contributes to your health. Even small amounts can make a big difference to your health. So try and incorporate whole grains in your diet gradually. You can begin by having a mix of whole grains and refined grains to get the health benefits but also to match your taste preferences. After a while your taste buds will adapt to the fuller, nuttier taste of whole grains; and some of your old favourites may seem bland. However it is important to remember that all your meals should be nutritious and balanced.Include whole grains in your dietStart your day with whole grain cereals, such as whole-wheat bran flakes (some bran flakes may just have the bran, not the whole grain), shredded wheat or oatmeal, but watch out for the products that contain salt or sugar.Swap white bread for whole wheat bread. Do look for the caption “whole wheat” on the label.Prepare sandwiches using whole-grain breads or rolls. Swap out white-flour tortillas with whole-wheat versions.Opt for brown rice instead of white. You can ask for brown basmati and quick- cook brown rice.Use rolled oats or crushed whole wheat bran cereal in recipes instead of dry bread crumbs.Add barley to soups and stew, casseroles and salads.Popcorn is a whole grain. So as a treat, swap crisps for unsalted and sugar free popcorn.Add whole grains, such as cooked brown rice or whole-grain bread crumbs to ground meat or poultry to thicken the gravy..Priya Chaudhari is a registered dietitian in Pune.
