Whole grains contains a lot of fibre, most of which comes from bran. Refined grains have this component removed, so they lose a huge part of their nutrition. Whole grains are rich in vitamin B and folate and contain magnesium, zinc and iron. Whole grains are affordable and versatile foods that you can cook with no effort.
One of the main reasons to eat them is their nutrition value. Fiber provides healthy bacteria to our guts. Whole grains are low glycemic, so they don’t spike blood sugar and contain different antioxidants.
What can be called whole grains?
A whole grain includes all parts of the seed, and bran is the most important part for our bodies. This is what contains so much fiber. The brain is rich in minerals, vitamin B and proteins. The main part of the grain is endosperm, which contains protein, minerals and vitamins. The last part of the grain is the germ and it contains vitamin E and some healthy minerals.
Whole grains are perfect for digestions and they help our bodies maintain many different functions. If you incorporate whole grains to your diet, you can significantly boost health and even get more energy for your everyday activities.
What are refined grains?
Refined grains have bran and germ removed, which significantly reduces their nutritional value. Refined grains contain less fiber, minerals, vitamins and phytonutrients. Refined grains contain more white rice and flour. You can find them in processed foods. When you choose grains, whole grains should be your preferable option.
How whole grains can help digestion
A healthy gut is important for your well-being. It prevents different diseases and you can support a strong gut by eating the right foods. Whole grains, some fruits and vegetables encourage healthy microbe growth and keep your body more active.
If you incorporate whole grains into your diet, you will help gut bacteria do their job better and improve your health. Healthy gut is important for brain function, immune system heart health, mood, metabolic functions and much more.
If you need more reasons to include whole grains into your diet, below I have collected the most convincing ones:
- Healthy heart. Whole grains help our bodies produce chemicals that can decrease different heart diseases.
- Cancer. When you eat more whole grains, you decrease the risk of getting cancer. They improve the anti-cancer bacterial mix.
- Healthy brain. Bacteria in our intestine affect our mood. Eating whole grains nourishes healthy bacteria, increasing the concentration of feel-good compounds.
- Obesity and related diseases. Whole grains nourish the type of bacteria that help tolerate glucose and some other components. Without good bacteria, your body will have less insulin resistance and a higher chance of obesity.
Easy ways to cook whole grains
Whole grains are really easy to cook. All you need to do is to take a saucepan, add water, bring it to boil, reduce the heat and add grains. When water is absorbed, they are ready. If you feel that you’ve added too much water, you can always pour it off. Whole grains are very forgiving to little mistakes and they will always taste delicious.
Bulgur, brown rice and other heartier grains require more time to cook, thus you need to add more water than to teff or millet. If you think that there is not enough water, you can always add more to the pan.