Most Healthy Indian Grains

During the festive month, I gorged on?Ragi burger, Amaranth cutlets, Bajra dosa, etc. Besides being delicious, local produce; these healthy Indian grains are finding place in various restaurant’s kitchens too.

Whole grains are the seed or kernel of plants that store important nutrients. And have been shown to have positive health benefits.

Whole grains contain all 3 components of the grain kernel:

The bran (the outermost layer):?contains fiber and B vitamins.

The germ (aka the embryo): contains oils, vitamins, proteins, minerals, and antioxidants.

The endosperm (located above the germ): contains carbohydrates and protein.

Whole grains are important sources of beneficial nutrients like protein, fiber, carbohydrates, vitamins and minerals.

Even if the grain has been cracked, crushed, ground or extruded, made into flour, bread or cereal. It can still be called “whole grain” as long as it contains the same relative proportions of bran, germ and endosperm before processing.

Whereas,?refined grains can come from the same plant as whole grains. But, they’re missing the germ, bran and all the nutrients that go along with them.

Bajra

It is rich in calcium, protein, iron and magnesium.?This tiny grain?is gluten-free and?versatile. As in, you can make rotis, khichadi, dosa, breads, etc. Besides, it is good to eat, during stomach ailments.

Jowar

It is smaller than corn but similar in looks. Infact, it can be popped like corn, to make Jowar dhani.?Jowar is a gluten-free rich source of iron and fibre.

The best way to ensure your diet is healthy, is to add a range of foods. These grains that are gluten free or low in gluten are healthy and filling options. Besides the wheat and rice.?

Buckwheat

Technically buckwheat is not a grain, but flour is prepared from the leaves and flowers. Buckwheat is unique for being the only grain with high levels of the antioxidant rutin. The nutty, bitter flavor of whole grain buckwheat flour is delicious in chocolate chip cookies, gluten-free pastries or comforting pakoras.

Barley

While high in carbohydrates, barley is low in gluten, so it’s used to make roti or porridge.?Including barley in one’s diet helps lower cholesterol, control diabetes?and lowers blood pressure. It is also a rich source of zinc.

While high in carbohydrates, barley is low in gluten, so it’s used to make roti or porridge.?Including barley in one’s diet helps lower cholesterol, control diabetes?and lowers blood pressure. It is also a rich source of zinc.

While high in carbohydrates, barley is low in gluten, so it’s used to make roti or porridge.?Including barley in one’s diet helps lower cholesterol, control diabetes?and lowers blood pressure. It is also a rich source of zinc.

Makkai

Makkai is a rich source of protein, iron, thiamine, folate and vitamin A and B. It?contains dietary fiber that improves digestive problems, lowers cholesterol, improves kidney problems and boosts immunity.

Disclaimer:?The information on this POST is not intended or implied to be a substitute for professional advice. The opinions expressed within this article are the personal opinions of the author. All content, including text, graphics, images and information, contained on or available through this article is for general information purposes / educational purposes only, and to ensure discussion or debate.

Thank you?….Some of the most commonly consumed refined grains are white bread, white flour and white rice. With this understanding in mind, it is now possible to examine how enriched grains relate to refined grains.

Refined Grains vs. Enriched Grains. When looking at different grain products, you may also run across the term "enriched grain.

We rarely eat just one food on its own. By eating refined-grain products together with other foods, we cushion the glycemic load and slow down the metabolisation rate. If we eat foods in moderate proportions and not on their own, then eating refined flour won't cause those big spikes in our blood sugar.

Eating more than 7 servings of refined grains a day increases health risks as follows. Risk of early death by 27%. Greater risks of heart attacks by 33%. Greater risks of stroke by 47%.

Note: 1 serving of carbohydrates is equal to 15 grams carbohydrates in the meal.

When grinding the grains, certain components of the grain were removed to create the ideal fluffy bread. The outermost bran layer contains B vitamins and fiber, which makes a flour darker in color…Bread makers wanted white bread, so that meant the bran was taken out. There's the endosperm middle layer, which is white and starchy.

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The problem is that the germ in wheat holds most of the nutritional value, including B vitamins, protein, carotenes, and omega-3 fatty acids. Without the germ, refined flour is basically nutrient-free.

?The flour breaks down into glucose, which overwhelms the body's insulin processes without the mitigating nutrients.

Cereals comprise a large part of the human diet. Rice, wheat, and maize make up 60% of the world’s energy intake. Grains are a rich source of many nutrients.

These include complex carbohydrates, heart-healthy unsaturated fats, B vitamins, and minerals.

These cereal grains are consumed in a variety of ways— intact or through flours used in bread, pasta, tortillas, and baked goods such as crackers and cookies. Until the last century, grains were consumed as whole grains in the form of breads, porridges, and other dietary staples.

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But all this changed when the Industrial Revolution began in 1760, in which mechanization helped feed the growing population.

Today, grains come in two forms: whole and refined grains. The form is determined by how it is further processed before it reaches the consumer. Grains and grain products feed the world, providing most of the calories and much of the protein consumed globally.

The structure of all grains is similar. Each grain is composed of the bran, endosperm, and germ. The bran is the outer layer of the grain. It is full of B vitamins, and trace minerals, including fiber.

Endosperm is the largest portion of the kernel. It is the interior layer that holds the majority of the material such as carbohydrates, proteins, B vitamins, and minerals.

?It also serves as the food source for the germ as it grows. The amounts of nutrients in the endosperm vary depending on the type of grain, although it’s predominantly starch. The germ is the seed part from which new plant sprouts.

It contains the highest amount of nutrients since it is the embryo of the seed. It also has fat that decreases its shelf life

If the bran, endosperm, and germ are all intact, the grain is referred to as “whole grain”. It becomes “refined grain” if the bran and/or germ of the seed are taken out or separated from the kernel, modifying its composition. This is achieved by grinding or selective sifting.

The bran, specifically, is removed by abrasion or polishing in the milling. In some products, the grains are bleached to make it whiter. Examples of refined grains are white rice and white flour because they no longer have their bran and germ.

The terms “whole” and “refined” are most probably already familiar to the consumers as they are prominent in product labels..” Many grain-based food items that are sold to consumers, like whole grain crackers and cereals, also contain that recommendation. The Nutrition Facts and Ingredients labels provide information about the actual whole grain content.

So which one is better?

Is it whole or refined grain?

Each type of grain has its own advantage and disadvantage.

Whole grains contain more nutrients

The clear advantage of whole grain is that it is nutritionally superior to refined grain. As already mentioned, refining removes the bran and the germ, leaving only the endosperm. The process also removes significant amounts of nutrients that are in the bran and germ.

For instance, white flour has fewer levels of fiber and protein compared to whole wheat flour, as well as lower levels of the vitamins B1, B2, B3, B6, E, K, and folate, as well as the minerals magnesium, potassium, iron, calcium, and selenium.

The Industrial Revolution allowed the milling technology to mass produce grains. But since refined grains contain fewer nutrients, it led to worldwide nutrition problems.

To address this issue, many governments required refined grains manufacturers to have their products enriched. Enrichment refers to the addition of nutrients that were lost during processing. In the case of white flour, folate, iron, niacin, and thiamin are often added back.

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