The Hindu Business Line : Wholesome wholegrains

Wholegrains is the buzzword in diet and health today. But, do we really need them every day? Let us assess their health benefits and role in our daily diet.

As the name suggests the term ‘wholegrain’ refers to all cereals which include the ‘whole’ grain — that is the ‘fibre-rich’ outer layer (the bran); the ‘starchy’ middle (the endosperm); and the 216;nutrient-packed’ germ.

Refined grains, such as white flour, white rice, are the product of grain milling, where the bran and germ are removed leaving only the endosperm. Most of the nutritional value of the grain disappears because out of all the three layers, the bran and the germ contain the highest concentration of nutrients. Each part of the wholegrain contains its own nutrients, but it is the combination of all the parts that creates the wholegrain’s unique and powerful package of goodness.

Examples of wholegrain: Whole wheat/wholemeal flour and bread, dahlia (cracked wheat), brown (unpolished) rice, oats, jowar, ragi, bajra, buckwheat, barley, maize, quinoa

Health Benefits: Consuming wholegrain as part of a low-fat diet can help maintain a healthy heart. They contain nutrients (example B vitamins, chromium, zinc, fibre) which help maintain healthy blood sugar levels. Wholegrains release their sugars more slowly and make you feel satisfied for longer.

Wholegrains are an important source of both soluble and insoluble fibre, which can promote regularity and help you maintain a healthy bowel and a good digestive system.

Eating wholegrains may help you to maintain a healthy body weight. Studies show that people who eat more wholegrain foods have a lower Body Mass Index and are less likely to gain weight over time. Being low in fat and high in fibre and complex carbohydrates, wholegrains can help you feel fuller for longer — helping you to avoid the temptation of snacking. At least three servings of wholegrain foods daily are recommended.

How much is one serving?

Wholegrain cereals (One cup dry, ready-to-eat or 1/2 cup cooked)

Whole grain breads (One slice bread or small roll or 1/2 bagel)

Brown rice/dahlia/whole grain pasta ( 1/2 cup cooked)

Go brown!

Choose wholegrain cereals (beware of the added sugar content in some of the ‘Ready-to-Eat’ Cereals; Read the labels).

Make your own cereal breakfast mix: Mix whole bajra, whole jowar, kaali daal (whole urad), ajwain seeds, pressure cook and enjoy with your choice of milk, fruits and seeds.

Mix dahlia, brown-rice flakes, quinoa or oats — cook and serve with milk, fruits and seeds.

Choose brown rice or whole wheat pasta instead of the white varieties.

Use wholewheat atta to make rotis. For variety, mix jowar / barja / buckwheat flour to the wheat atta for tasty rotis or use any of them on their own.

Add dahlia /quinoa to salads.

Experiment with whole grains to develop tasty, new recipes:

Add dahlia to soups for a nutty flavour.

Use barley as a tasty ingredient in stews and gravies.

Add oats to biscuit recipes and crumble toppings

Be innovative and try and incorporate whole grains to your favourite recipes.

These little grains go a long way in looking after your health!

Recipe

Try this walnut quinoa/dahlia recipe:

One cup quinoa or dahlia wheat (cook until soft)

One cup chopped green beans

1/4 cup chopped walnuts

1/4 cup chopped spring onions

1 1/2 tablespoons olive oil

Four cloves minced garlic

1/4 teaspoon pepper

Lemon juice and salt to taste.

Mix all these ingredients in a bowl and serve.

The author is a nutritionist.

meghna@nutrinirvana.com