Whole Grain Benefits

Often we shop better for clothing than we do with our food. We trust the food industries so much that we put our trust in the food companies to manufacture the best quality food while some do while others do not.  How do we know which products have the best value; we need to understand the benefits of the products/ingredient in the product and confirm it by checking the ingredient label. “Yes I know I know saying check the ingredient/label is a repeated advice” it is true, it’s best to check the ingredient label of your food, personal hygiene, home hygiene product, household product etc like you check the design, size, name of the cloths you buy before wearing it so you do with your food. Also some people make the mistake of assuming that all whole grain is the same. Whole grains or foods made from whole grain contain all the essential parts and naturally-occurring nutrients of the entire grain seed, nutrients are in tact when whole. If the grain has been cracked, crushed, rolled, extruded, and/or cooked, the food product has not lost its nutrients, it retains a rich balance of nutrients found in the original whole grain seed. 
Some nutrients are lost when it has been processed/bleached so therefore it has to be fortified to make up for some of the nutrients. 

Before I used to eat whole wheat because it was cheaper and I did not know the difference, I tried whole grain and yes it is so much better, worth the price. Most individuals and families eat a lot of bread product but do you know what you getting for the price you are paying. It may be difficult to distinguish the difference and similarities between whole grain and whole wheat. Here is a simple tab for you.   

 Whole grain:

• Whole grain does not go through a refining process or bleaching so nutrients remain intact.
• Whole grain contains the entire grain kernel, which includes the bran, endosperm and the germ.
• Whole grain has more nutrients, minerals and fiber than whole wheat.
• Whole grain has a richer flavor than whole wheat. Whole grain is denser in texture.
• Whole grain is recommended for diabetic person, weight watchers, those of you who eat for health reasons because is a good source of carbohydrate.
• Whole grains digest slower than whole wheat, thereby curbing your weight. A Weight watcher Carb TIP
• Unlike whole wheat, whole grain is absorbed more easily by the body’s system.
• A whole grain has Lower fat content, containing more good oil than whole wheat.
• More chewy because it contains more grains - fiber
• It has lesser shelf life.
• Slightly higher priced.

Fiber content of some whole grain: Kamut grain, bulgur wheat, barley, Amaranth,Rye triticale, wheat is the highest source for whole grain fiber.

Kamut grain 19.2%, millet 8.5%, oats 10.6%, Rye 14.6%, brown rice 3.5%, buckwheat10.0%, bulgur wheat18.3%,Barley17.3%,Corn7.3%,wheat12.2%, quinoa5.9%,triticale 14.6%,Wildrice6.2%,Amaranth15.2%,Sorghum9.0%.

Whole Wheat:

• Whole wheat goes through a refining process, the bran and germ of the grains is lost in the process, only contains the endosperm.
• As a result of the above some nutrient are lost unless enriched but even still it cannot fully be compared to the benefits of a whole grain bread in nutrient.
• It is lighter in texture.
• Whole wheat has a longer shelf life.
• Contains higher fat.
• Usually of lower price than whole grain, which is the common reason people buy it.

Multi-grain simply means the bread or product is made from at least two different types of grain like wheat, oats and barley. However the term gives no indication if the whole grain was used, or if the grain was refined in any way. On the other hand, whole grain means the bread or baked good includes the nutritious bran and germ of the grain. So the product contains the fiber, magnesium, vitamin B6 and vitamin E and other important phyto-nutrients. You're getting all the grain has to offer; it has been stripped of nothing.

Fit's Tip: If the grains have been refined; the bran and germ of the grain have been removed, you are missing out on valuable nutrients. Read labels carefully and look for 100% whole grain. 

 Oatmeal, soy milk, and bananas is a good start for the morning.

Other Whole Grain facts from whole grain council

Source: Whole Grain Council

• Some study show that consuming 3 servings of whole grains instead of refined grains lowers the risk of many chronic diseases. Whole grain reduce the risk for stroke 30-36%, weight loss and weight maintenance,25-28% reduction risk for heart disease, reduced risk of asthma, healthier carotid arteries, reduction of inflammatory disease risk, type 2 diabetes risk reduced 21-30%, lower risk of colon cancer, stabilizes blood pressure, prevent gum disease, heals and protect the skin. 
• Amaranth kernels are tiny; when cooked they resemble brown caviar. Amaranth is a "pseudo-grain" – like quinoa and buckwheat. Amaranth contains approximately 13-14% protein; its protein contains lysine, an amino acid that is not significant in other grains. Amaranth has no gluten. You can find it cereals, breads, muffins, crackers and pancakes. The fiber in barley is especially healthy; it may lower cholesterol even more effectively than oat fiber.
• Buckwheat is the only grain known to have high levels of an antioxidant called rutin, and studies show that it improves circulation and prevents LDL cholesterol from blocking blood vessels.
• Bulgur has more fiber than quinoa, oats, millet, buckwheat or corn. Its quick cooking time and mild flavor make it ideal for those new to whole grain cooking.
• Eating corn with beans creates a complementary mix of amino acids that raises the protein value to humans. Yummy corn and peanuts, corn and beans I grew up on these, delicious mix… 
• Avoid labels that say “degerminated” when you’re looking for whole-grain corn, and look for the words whole corn. Avoid labels that say “pearl grain” that is not whole grain. 
•  Kamut® grain has higher levels of protein and vitamin E than common wheat.
• Rice is one of the most easily-digested grains – one reason rice cereal is often recommended as a baby’s first solid. This makes rice ideal for those on restricted diet or who are gluten-intolerant.
• The type of fiber in rye promotes a rapid feeling of fullness, making rye foods a good choice for people trying to lose weight.
• Sorghum also known as milo originated from Africa. About 50% of sorghum is eaten like popcorn, cooked into porridge, ground into flour for baked goods, or even brewed into beer.
• Sorghum is Gluten-free grain, sorghum is especially popular among those with celiac disease.
• Twelfth-century mystic St. Hildegard is said to have written, "The spelt is the best of grains. It is rich and nourishing and milder than other grain. It produces a strong body and healthy blood to those who eat it and it makes the spirit of man light and cheerful. 
• Spelt is higher in protein than common wheat. There are anecdotal reports that some people sensitive to wheat can tolerate spelt, but no reliable medical studies have addressed that issue.