Whole grain goodness

whole grains are raw, ground or unmilled grains packed with fiber, vitamins and minerals, good

fats, enzymes and phytochemicals. Unlike milled grains that lack the real goodness of grains,

whole grains still contain these nutrients found in their three layers:

1. Outer layer or bran – protects the inside of the kernel with its very hard exterior. It’s the

best source of fiber in the grain and is a source of B vitamins.

2. Inner layer – contains the endosperm, which houses the germ and provides energy for its

reproduction. This contains starch, protein and some vitamins ang minerals.

3. Seed of the grain or germ – the grain’s reproductive kernel. It contains unsaturated fat, B

vitamins, minerals and protein.

Whole grains vs. processed grains

Refined grain products such as white rice, pasta, bread and some cereals are easier to eat and

digest, and store at room temperature. Use of these products produce fluffy flour and

aesthetically better pastries. However, health-wise, milling grains cut the nutritional value of

the grains into half or even less,posssibly reducing the amount of essential nutrients found in the germ and endosperm in the process. Here are sources of mineral grains:

Common whole grain products such as oatmeal, whole oats, barley, whole wheat, popcorn, wild

rice, brown rice, whole rye and bulgur

A quick tip: Read the full label or ingredient list and look for “whole wheat” or “whole

grain.” Don’t be deceived by product descriptions like “multi grain,” “100% wheat” and

“bran”. Pictures of wheat and the product’s brown color do not mean the product is truly whole

grain.

Benefits of whole grain cereals:

- low in unsaturated fats and a good source of polyunsaturated fats. A type of unsaturated fat

that helps regulate one’s blood cholesterol level, polyunsaturated fats specifically omega 3

linolenic acid is believed to be good for the heart.

- whole grains are good source of fiber which provides various health benefits, from preventing

gastrointestinal disorders to promoting normal bowel movement. Whole grains have both soluble

and insoluble fibers that aid in digestion and maintain balanced cholesterol levels.

- the presence of fiber in whole grain products is the reason why whole grains are recommended

to promote satiety, reduce the risk of heart disease and control diabetes.

- Folate, which forms body cells and well as Vitamin E and selenium, both powerful antioxidants

are all found in whole grains. Other minerals present in whole grains are iron, magnesium,

copper, phosphorus and zinc.