Full grain, multigrain, whole grain, crushed wheat, full rye – just what do all these terms mean? In this article, we would like to give you an easy to understand guide, looking at what it is and what the health benefits of whole grains are for your body.
A grain kernel has three parts: a central “germ, ” surrounded by starchy “endosperm” and bran, which forms the outer layer. To effectively metabolize and digest grain fully, it is necessary for us to consume all three parts of the kernel. Millers provide food producers with refined white flour, having stripped it from almost all nutrition, for no reason other than consumers who want blemish free food. Simply put the difference between refined and unrefined (whole grain) grain is that the germ and bran have been removed to produce the latter.
As one of the main food groups, grain is an important part of our daily food requirements. Corn, barley, wheat, rice, quinoa and oats are all popular forms of grains. These are all used in various forms to produce pasta, tortillas, breakfast cereals and breads.
Some of the important reasons for eating grain in its whole form:
Nutritional content: Whole grains contain vital phytochemicals, vitamins and minerals and these are mainly concentrated in the germ. Both the germ and bran are stripped in the refining process – for example refined white flour contains negligible amounts of vitamin E and less than a quarter of the original kernels zinc and magnesium. Our bodies require B-complex vitamins to effectively break down the carbohydrates contained in the endosperm of the kernel – so it is easy to see why we should be eating the “whole” grain kernel to really benefit.
Fibre needs: Fibre (the bran) is essential to increase the bulk in our bowels and assists with keeping our bowel movements regular. Slowing down the speed at which the food moves through the digestive tracts fibre assists the body in controlling the release of glucose. Not only does this make us “feel fuller for longer” this slower release process controls blood sugar levels in the blood stream. In return, this lowers the risk of incurring type two diabetes, which is a disease that is rapidly spreading in people of all ages.
Examples of some specific effects on particular organs: The liver is our “detoxifying” organ and wheat encourages its functioning. The heart, pancreas and spleen also benefit from the nutritional content of WHEAT. It also assists the body to cope with symptoms attributed to the effects of stress on our bodies.
Containing a mixture of high protein, fibre and complex B vitamins, BARLEY is a grain used to treat hepatitis, reduces tumors and assists with the lowering of cholesterol levels in the body.
The high silicon content of OATS assists with good bone and connective tissue formation. Its high fibre content makes it a popular choice as a mild laxative.
When our body suffers injury or is recovering after surgery it increases the rate of body protein production. RYE contains high levels of lysine, the most important amino acid the body needs to do this. In general, it helps increase stamina and assists in muscle building.
For those of us who are unfortunate to be gluten intolerant, BUCKWHEAT is a good substitute as it has an acceptable flavor and contains no gluten. It is easy to grow as an organic crop as it is member of the hardy rhubarb family.
Our thyroid, adrenal and immune systems are essential to the functioning of our bodies. FLAX is an excellent means to fortify these systems. Enriching the blood, improving energy levels as well as enhancing hair and skin development are other properties of this grain.
Practical and easy decisions such as buying wild or brown rice, barley, rolled oats and whole-wheat pastas and bread will increase your intake of whole grains on a daily basis. This will ensure that your body can benefit from the health benefits of the whole grains and ensure a better quality of life.
