By Chisom Ibemere
Grains are one of the major staple foods around the world which is made up of three parts, the bran, germ and endosperm. Whole grains are grains that contain all parts of the grain, such as the bran, germ, and endosperm in contrast to refined grains which retain only the endosperm. They are often packed with more fibre, vitamins, and minerals than refined grains, which have had the bran and germ removed.
Consumption of whole grains has been associated with lower risk of numerous diseases. Whole grains are a source of carbohydrates, multiple nutrients and dietary fibre. Sources of whole grains includes: brown rice, oats, farro, barley etc.
Oats are high in fibre and protein, as well as beta-glucan, a type of soluble fibre that can help lower cholesterol levels and improve heart health.
Brown rice is rich in fibre, vitamins, and minerals, including magnesium, which can help regulate blood pressure and improve insulin sensitivity.
Quinoa is a complete protein, meaning it contains all of the essential amino acids, as well as fibre and iron, which can help improve energy levels and support muscle growth and repair.
Bulgur is high in fibre and protein, as well as manganese, which can help support bone health and improve immune function.
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Buckwheat is gluten-free and high in fibre and antioxidants, including rutin, which can help reduce inflammation and improve cardiovascular health.
Barley is rich in soluble and insoluble fibre, as well as minerals, such as selenium and copper, which can help support immune function and improve energy levels.
Farro is a type of wheat that is high in fibre, protein, and vitamins, including B-complex vitamins and zinc, which can help support brain function and reduce inflammation.
Millet is gluten-free and rich in fibre, as well as minerals like magnesium, phosphorus, and potassium, which can help regulate blood pressure and improve bone health.
Spelt is higher in protein than some other whole grains, as well as fibre, vitamins, and minerals like iron and zinc, which can help support immunity and energy levels.
Whole-wheat flour is a good source of fibre, vitamins, and minerals like selenium and manganese, which can help support heart health and reduce inflammation.
Whole grains are more nutritious and minimally processed compared to refined ones. Consuming whole grains instead of refined grains has been linked to various health benefits, such as a lower risk of chronic diseases like heart disease, type 2 diabetes, cancers and more.
