Study has shown that consumption of
whole grains reduces the calories retained during digestion, improves the
metabolism of the body, reduces the incidence of cardiovascular diseases, protect
against cancer especially gastric and colonic cancers and other degenerative diseases.
Thus, it can be said that whole-grains aid in weight loss, prevent certain cancers.
People who eat whole grains that matched
the recommended daily allowance for fiber, loss close to 100 calories of
weight. This is because whole grains are rich in fiber which improves metabolic
rate as well as greater fecal losses; due to the effects it has on the digestibility
of other calories.
Protection against cancerous cells can
be attributed to the presence of antioxidants; phenolic compounds (ferulic and
caffeic acids), carotenoid, minerals; selenium and fiber.
For a healthy living, caution must be
applied when making choice of what to eat. It is recommended that more of whole
grains than refined grains be consumed since the former has higher nutritional
values than the latter.
Examples
of whole grains are;
Whole wheat; whole-wheat breads
Oatmeal
Whole brown rice
Millet
Sorghum
Barley
Rye
Popcorn among others.
Whole grains are grains what still have
its outer layer (epicarp) which are rich in nutrients while refined grains are
those ones that have been processed into shelf stable product thereby losing most
of the nutrients (iron an B vitamins). Although some of the nutrients can be
added back by fortification and enrichment but the fiber is generally lost.
The recommended daily allowance of whole
grains is a minimum of three and four ounces of whole grains for women and men
respectively. This is equivalent to consumption of 1 and ½ to 2 cups of brown
rice and oatmeal per day.
How to enjoy more whole grains in your diet
- Add
whole-grains in salads, sandwiches and pies.
- Enjoy
breakfasts that include whole-grain cereals, such as whole-wheat bran
flakes (some bran flakes may just have the bran, not the whole grain),
shredded wheat or oatmeal.
- Substitute
whole-wheat toast for plain wheat. Substitute low-fat muffins made with
whole-grain cereals, such as oatmeal or others, for pastries.
- Make
sandwiches using whole-grain breads or rolls.
- Replace
white rice with brown rice.
- Add
whole grains, such as cooked brown rice or whole-grain bread crumbs, to
ground meat or poultry for extra body.
References:
Slavin J, Jacobs D and Marquart L. (1997).Whole-grain consumption and chronic disease: protective mechanisms.
Tufts University (2017). New study
suggests that eating whole grains increases metabolism and calorie loss.
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