Whole Grains to Keep Your Family Healthy

Whole Grains to Keep Your Family Healthy

Whole grains are nutritious food products that are extremely beneficial for your health. They are among the few foods that can provide such diverse and significant health benefits. Their outer bran layer is fibre-rich, whereas the germ is nutrient-packed and the endosperm contains starch. 

Whole grains such as buckwheat, teff, brown rice, and oats are better than refined grains as they contain only the endosperm. The latest studies reveal that apart from promoting heart and digestive health, these grains also provide the needed minerals and vitamins. 

Choose a fibre-rich, whole-grain breakfast cereal such as oatmeal for your family. They are also loaded with a high amount of antioxidants along with many healthy plant-based nutrients.  Alter your cooking style to embrace more of these grains and augment the dietary fibre content of food

Few Important Whole Grains

  • Oats

Oats are an important part of a healthy and nutritious diet. They are vital for your wellbeing as the fibre present in them promotes digestion and is favourable for heart health. 

Oats contain polyphenol compounds that have antioxidant properties and are loaded with beta-glucan fibre. These not only help to lower cholesterol and blood pressure but also boost the immune system. 

Besides, Oatmeal is great for people who want to lose weight. The whole grains give a feeling of fullness for a longer time. Baking cakes and cookies with oat powder is gaining popularity. Oats make crunchy topping to crumbles and crisps, and even in all casserole dishes. They can even be used as a binding agent in meatloaves, cutlets, and burgers.  

  • Barley 

This nutrient-enriched grain is a powerhouse of fibre. It is rich in beta-glucan soluble fibre that assists in keeping blood sugar levels stable by slowing the absorption of glucose. Including this whole grain in your everyday diet will provide your body with sustained energy throughout the day. 

Barley also contains a powerful antioxidant namely selenium. This whole grain contains dietary fibre that helps to reduce the risk of heart disease, diabetes, and other digestive hazards, such as constipation. 

One of the best whole grains, you can add barley to soups or take it as a hot breakfast cereal. Hulled barley, though takes more time to cook, is better than pearled barley. It is loaded with more fibre-rich bran as compared to pearled barley. 

  • Quinoa

Popularly called the mother grain, quinoa has a distinct nuttier flavour and a softer texture as compared to other grains. This gluten-free whole grain is now one of the most popular grains on grocery shelves. 

Quinoa is loaded with nine essential amino acids in adequate portions and is an excellent source of iron, magnesium, and folate. A diet that includes quinoa offers plenty of fibre. This will keeps your stomach full for a longer time and also prevent overeating. 

The probiotic effect of quinoa increases the growth of good bacteria in the gut. Quinoa is available in several colours from beige and black to red and purple. It can be added to stir-fried vegetables or salads. You can even mix quinoa with baked beans or nuts for a delicious whole grains dish.

  • Teff 

Gluten-free teff is a whole grain that is a good source of fibre and protein. Making it a part of your everyday diet will help in weight management. Teff is also rich in thiamin and vitamin. It is an excellent source of iron and magnesium. The tiny Teff grains have a mild nutty flavor. 

Teff is grown in many areas of the United States. It is best to cook this whole grain into a creamy hot cereal or a delicious polenta. Teff can also be mixed with stir-fried veggies for a delectable dish that promotes the healthy functioning of the body. 

Wrapping Up

Incorporate whole grains including oats, quinoa, barley, and teff in your food to rejuvenate your cells and boost energy. These grains are healthy and replete with important nutrients, phytochemicals, and antioxidants. 

Avoid purchasing refined grains if you are keen on achieving optimal health. Including whole grains in your diet can also reduce the risk of diseases, including stroke, cancer, diabetes, and more.

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