Whole grains have a part of the human diet for tens of thousands of years. But proponents of many modern diets. Such as the paleo diet, claim that eating grains is bad for your health.
While a high intake of refined grains is linked to health problems like obesity and inflammation. Whole grains are a different story สมัคร ufabet
In fact, eating grains is associated with various benefits. Including a lower risk of diabetes, heart disease, and high blood pressure.
What are whole grains?
Grains are the seeds of grass-like plants called cereals. Some of the most common varieties are corn, rice and wheat.
Some seeds of non-grass plants, or pseudocereals are also consider whole grains, including buckwheat, quinoa, and amaranth.
Whole-grain kernels have three parts :
- Bran. This is the hard, outer
shell. It contains fiber, minerals, and antioxidants. - Endosperm. The middle layer of the
grain is mostly made up of carbs. - Germ. This
inner layer has vitamins, minerals, protein and plant compounds.
Grains can be rolled, crushed, or cracked. Nonetheless, as long as these three parts are present in their original proportion.
Refined grains have had the germ and bran removed, leaving only the endosperm.
Though enriched refine grains have had some vitamins and minerals add back. They’re still not as healthy or nutritious as the whole versions.
Common varieties include:
- oatmeal
- popcorn
- millet
- quinoa
- brown rice
- whole rye
- wild rice
- wheat berry
Products made from these foods are consider whole grain. These include certain types of bread, pasta, and breakfast cereals.
When you purchase process whole-grain products, read the ingredient list to make sure. They’re made entirely from whole grains. Not a mixture of whole and refined grains.
Also, keep an eye on the sugar content, especially in the case of breakfast cereals. Which are often load with add sugar. Seeing “whole grain” on the packaging does not automatically mean that the product is healthy.