What is wheat? A type of grass that’s grown worldwide for its high nutrition grain value. Whole grains have all of the parts of original kernel – bran, germ and endosperm. Once the kernels have been separated, it is ground. If flour is made from endosperm, it is known as white flour – same as germ flour that is taken from germ. Flour that uses the whole kernel is called whole wheat.

 

healthy grains in the philippines

The USDA recommends eating whole grains daily to get your daily dose of fiber, plant-based protein, vitamins, minerals and phytochemicals.

 

Whole Grain Benefits

 

Available in bread and pasta products, the label should be “100 percent whole wheat” and each serving should have at least 2 or 3 grams fiber. There are more benefits and here they are:

 

Rich in Fiber

 

When you eat 2 slices of dark rye bread – it provides 5.8 grams fiber and only 1.9 grams from the same amount of white bread. Fiber helps you feel full longer – also controls blood sugar, lowers LDL or “bad” cholesterol and reduces colon cancer risk.

 

Aids Digestion

 

The fiber content keeps bowel movements regulated and wards off diverticulosis – the condition in which lumps are formed in the colon wall, causing inflammation, constipation and pain. Fiber promotes “good bacteria” in the large intestine.

 

Redistributes Fat

 

Eating whole grains leave you with less fat – scientists call it “central adiposity” – which increases your risk of diabetes. Carbs are from whole grains are good for you, the trick is to find right kind of carb which will give you long lasting energy and plenty of fiber, without spiking your blood sugar

 

Provides Resistant Starch

 

Resistant starch, found in whole grains such as oatmeal and brown rice, is a special type of dietary fiber found in whole grains that our bodies cannot digest. This starch therefore isn’t absorbed into the bloodstream making it an efficient tool for weight loss because it fills your body up with fiber, reducing hunger and improves blood sugar balance.

 

Healthy Grains to Choose From

 

The following whole grains are nutrient dense, readily available, delicious and versatile in the kitchen, and endless value to benefiting your health.

 

  1. Whole Rye. This cereal grain has four times more fiber than whole wheat – containing 50 percent of the daily recommended amount of iron.
  2. Whole Oats. You can choose from gluten-free to steel cut, rolled, whole, and whole rolled oats, which enhances your immune response to infection, and balances blood sugar levels.
  3. Barley. A great source of fiber and selenium, phosphorus, manganese and copper.
  4. Spelt. People who are intolerant of wheat can consume spelt which is an excellent source of manganese and a good source of protein, copper and zinc.
  5. Brown Rice. 75 percent of its nutrients – including nearly all the antioxidants, phosphorus, magnesium and B vitamins are retained in brown rice since the kernel is still intact and unprocessed, unlike white rice.
  6. Buckwheat. Together with quinoa, amaranth and sorghum, buckwheat is a whole grain which has manganese, gives brain-boosting benefits and provides PMS relief.
  7. Whole Wheat. This is low-fat versatile and popular whole grain is rich in B vitamins and vitamin E.
  8. Corn. High in antioxidants and is a good source of fiber.
  9. Millet. It repairs body tissues and prevents gallstones and protects against the breast cancer.
  10. Quinoa. This is gluten free and a complete protein, highly nutritious and rich with vitamin E, calcium and low in fat.

 

Source:

 

www.onegreenplanet.org/thehealthiestgrainstoincludeinyourdiet

 

 

Products You Might Be Interested In

 

 

Bob's Red Mill Organic Corn Grits Polenta

Our Corn Grits Polenta cooks quickly and makes a rich, creamy porridge for breakfast, lunch or dinner. These coarsely ground yellow corn grits can be made sweet or savory, and they’re also an essential ingredient for the classic Italian dish polenta.

  

 

Bob's Red Mill Organic Kasha

Bob's Red Mill Organic Kasha is made from high quality organic buckwheat groats—raised by strict organic farming standards and QAI certified—that have been slow-roasted to bring out the deep, earthy flavor of whole grain buckwheat. 

 

Healthy Options Organic White Quinoa 

Healthy Options Organic White Quinoa

Quinoa is a nutrition powerhouse. It’s a complete protein source, heart-healthy monounsaturated fatty acids, good source of fiber, and rich in antioxidants. Healthy Options Organic White Quinoa is manufactured in a certified gluten-free facility, and free from food additives, preservatives, and the top 8 allergens.

Healthy Options Organic Tricolor Quinoa 

Healthy Options Organic Tricolor Quinoa

Tricolor cooked quinoa seeds become fluffy and creamy, yet maintains a slight crunch. Healthy Options Organic Tricolor Quinoa is manufactured in a certified gluten-free facility, and free from food additives, preservatives, and the top 8 allergens.

 

Bios Dynamis Organic Brown Rice

Grown by Cotabato farmers using various sustainable practices, organic brown rice has a chewier texture and a nuttier flavor because it retains some of the outer layers. Brown rice is minimally processed, with the bran and the germ layers remaining intact, retaining its fiber content.

 

Healthy Options Regular Rolled Oats

Oat groats are steamed and then rolled into flakes to create rolled oats. This process stabilizes the healthy oils in the oats, so they stay fresh longer, and helps the oats cook faster, by creating a greater surface area. The antioxidants and Beta-glucan, a soluble fiber, found in oats, help strengthen the immune system.

 

  

Healthy Options Organic Buckwheat Groats

Buckwheat is mainly composed of carbs. It also contains a good amount of fiber and resistant starch, which may improve colon health and contains a small amount of protein with a very good nutritional quality.