Eating whole grains is common knowledge, and it has been made a priority in most developed countries across the world. Americans are now starting to take more interest in the types of food they are eating.
There is evidence that a diet too high in processed food can increase the risk of illnesses and health problems such as heart disease, diabetes, and obesity. As people became aware of these issues, many switched their consumption from processed food to whole grains.
The Whole Truth About Whole Grain Fast Food
As the name implies, whole grains are grains that have not been processed. These are not grains that have had their outer shell removed or ground down. Whole grains cannot be found in packages of pre-mixed flour either because they still have their germ and bran attached.
Whole grains are slowly gaining popularity and starting to be used in many ways. Whole-grain bread can now be found on grocery store shelves, whole wheat pasta is being sold at every local supermarket, and health food stores have started stocking up on whole-grain products. These developments can be attributed to the growing public interest in eating a healthy diet.
There are two types of whole grains:
oily and non-oily. Oily grains have a high amount of oil content in their seed coat, and they can contain as much as 40% to 50%. Examples include corn, rice bran, soybeans, and flaxseed. Non-oily grains do not have this amount of oil, and examples include quinoa, buckwheat, oatmeal, and millet.
What is the healthiest whole grain?
The healthiest whole grain is the one that you enjoy eating and can add a variety of nutrients and health benefits to your meals. For example, quinoa adds more protein than most other grains, while buckwheat has higher amounts of manganese than any other grain.
There have been many studies done to determine if one whole grain is healthier than another. However, most of these studies are not conclusive, and results will vary from person to person.
It would help if you ate various whole grains because some might have nutrients that others don’t. It’s also essential that you read food labels when making your choices to ensure that the products you are buying are considered whole grains.
The 10 Healthiest Whole Grains You Should Be Eating:
Amaranth has the most protein of any grain, containing 11 grams per cooked cup. Each serving also contains calcium, iron, and some B vitamins.
Quinoa has about 8-10g carbohydrates per 1/4 cup, making it an ideal whole grain for those with diabetes or a carbohydrate restriction diet. It contains a lot of protein, fibre and research has shown that quinoa helps lower blood sugar.
3. Brown Rice:
Brown rice is among the healthiest grains to eat because it’s high in selenium. This food also has about 5g carbs per cooked cup, making it ideal for those with diabetes or carbohydrate restrictions.
Buckwheat is high in protein and fibre, making it one of the healthiest grains available. It contains about 20g carbs per cooked cup, making it ideal for those with carbohydrate restrictions.
Sorghum is very low in carbohydrates, containing about 3g carbs per cooked cup. This makes it ideal for people looking to lose weight and those with diabetes or carbohydrate restrictions. It’s also high in fibre, making it a good weight loss option.
Millet is one of the heart healthiest grains available and has about 4g carbs per cooked cup. It also contains a lot of fibre which can help lower cholesterol naturally and promote digestive health. This makes millet very useful for managing blood sugar and preventing cardiovascular disease.
Freekeh is a variation of roasted wheat before it’s cooked, making it more calorie-dense than other grains. Each serving contains 7g carbs and about 6g fibre, making freekeh very beneficial to those looking to lose weight or manage their blood sugar.
Barley does have many carbs and can contain as much as 55g carbs per cooked cup, but those who are managing their blood sugar or trying to lose weight will find barley to be a valuable addition to their diet. It contains a lot of fibre which can help with digestion, manage appetite, and lower cholesterol.
9. Wheat Berries:
Wheat berries are very high in fibre, which can help lower cholesterol naturally and promote healthy digestion. They also contain about 13g carbs per cooked cup, making them ideal for those with diabetes or carbohydrate restrictions.
10. Wild Rice:
Wild rice is another grain high in protein and fibre, making it a good choice for those looking to lose weight or manage their blood sugar. It can contain as much as 34g carbs per cooked cup, so it should be used in moderation for diabetes or a carbohydrate restriction diet.
What happens if you eat too much whole grain?
The benefits of eating whole grains are clear. However, there isn’t a limit on how many you can eat because most whole grains contain fibre which can help with digestion and prevent constipation. In general, though, too much of anything is never good for your health.
Whole grains are no exception to this rule; you don’t want to eat too much of them. Food labels often recommend no more than 50g of whole grains per serving. This is a good amount to shoot for to get all the benefits they offer while limiting your calorie intake. Whole grains are healthy, but that doesn’t mean you should eat them instead of other foods.
The best diet consists of a mix of whole grains, refined grains, lean sources of protein, healthy fats, and plenty of fresh produce to get the full range of nutrients needed for optimal health.
Why are whole grains better for you than refined grains?
Many whole grains also have a thicker outer layer of bran that isn’t milled. This may contain more phytonutrients and fibre than the starchy endosperm in refined grains.
Whole grains offer many benefits over refined grains, including lowered risk of heart disease, type 2 diabetes, and constipation. In addition to containing vitamins and minerals, phytonutrients, and fibre, whole grains may contain some antioxidants.
How many servings of whole grains should you eat per day?
The current recommendations for daily intake of whole grains are 42g per adult woman and 50g per adult man. This gives the body a chance to reap all the benefits that whole grains have to offer.
The average person in the United States consumes less than half of this amount, typically only 16g per day. This is not enough to promote optimal health and may impair the body’s ability to battle disease because it doesn’t provide all the nutrients needed for good health.
The Bottom Line
We hope this article has helped answer the question, “What is a whole grain?” If you have any other questions or thoughts about this topic, please leave us your comments below. Thanks for reading!