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wholegrains

Most Wholegrains are failsafe (they are a healthier choice to refined grains)

AmaranthKamut Spelt
Barley *Millet Teff
Brown RiceQuinoa Triticale
Buckwheat Rye*
Bulgur * Oats*
 Sorghum

* contains gluten

Whole grains offer a “complete package” of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process.

All whole grain kernels contain three parts: the bran, germ, and endosperm. Each section houses health-promoting nutrients. The bran is the fiber-rich outer layer that supplies B vitaminsiron, copper, zincmagnesiumantioxidants, and phytochemicals. Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. The germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants. The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals.

These components have various effects on our bodies:

  • Bran and fiber slow the breakdown of starch into glucose—thus maintaining a steady blood sugar rather than causing sharp spikes.
  • Fiber helps lower cholesterol as well as move waste through the digestive tract.
  • Fiber may also help prevent the formation of small blood clots that can trigger heart attacks or strokes.
  • Phytochemicals and essential minerals such as magnesium, selenium and copper found in whole grains may protect against some cancers.

Sources:

RPAH Allergy Unit Elimination Diet

Whole Grains

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