USING WHOLE GRAINS IS A TREND IN NUTRITION 

23/10/2024

Do you truly know that nowadays, whole grains like oats and wheat are widely used by many people to maintain […]

Do you truly know that nowadays, whole grains like oats and wheat are widely used by many people to maintain and protect their health on a daily basis? According to research, cereal help increase good HDL cholesterol and lower bad LDL cholesterol, triglycerides, and blood pressure. A Harvard study published online in 2016 showed that people who don’t eat many grains every day, and those who consume four servings of grains a day (about 70 grams), have a 22% lower risk of death from any cause, a 23% lower risk of death from cardiovascular diseases, and a 20% lower risk of death from cancer. Perhaps that is why some types of whole cereal , also known as ancient cereal, are currently trendy, especially among those who are food-savvy or follow a healthy diet. So, what are ancient grains or whole grains?

I. WHAT ARE ANCIENT CEREAL OR WHOLE ?

These grains, with names that may sound unfamiliar like teff, einkorn wheat, emmer wheat, amaranth, millet, quinoa, black rice, rye, and spelt, are considered ancient grains. These grains are said to offer more protein, fiber, and vitamins than modern grains, according to Debbie Krivitsky, a nutritionist at Massachusetts General Hospital affiliated with Harvard University. For example, a cup of cooked teff contains 10 grams of protein and 7 grams of fiber, while a cup of modern brown rice contains only about 5 grams of protein and 3 grams of fiber. The nutritional content isn’t the only difference. Ancient grains sometimes have more calories than modern grains. For example, teff contains 255 calories per cup, compared to brown rice, which has only 216 calories. Moreover, a cup of modern cooked oatmeal contains only 124 calories, and a cup of modern cooked corn contains just 74 calories. Aside from higher calories, another significant difference is that ancient grains tend to be more expensive than modern grains.

II. WHOLE GRAINS – NEVER OUT OF STYLE 

Whole grains are better for you than refined grains. It contain three parts – bran, endosperm, and germ – which provide phytonutrients, vitamins, and antioxidants that protect against chronic diseases. Refined grains have their bran and germ removed during processing, losing fiber and many other nutrients. Many whole grains are rich in fiber, helping to lower cholesterol, improve digestion, and control blood sugar. Nutritionist Debbie Krivitsky adds, “It’s still very good if you eat a lot of fruits and vegetables with fiber content similar to that of whole grains.”

Keep enjoying oatmeal and brown rice if you like them, but occasionally add some ancient grains as a side dish to your meals or try foods containing ancient grains, such as bread or pasta.

III. HOW CAN YOU APPROACH ANCIENT GRAINS 

When buying any whole grain product, check the ingredient list to make sure the grain’s name appears first. Also, watch out for excessive added sugar, as it reduces the nutritional value. Always check the calorie content before eating grain-based foods. Some can be high in calories, so if you’re looking to manage your weight, be mindful of ingredients. Prioritize eating less while still getting essential nutrients.

Many people today use whole grains like oats and wheat to maintain their health. Research shows these grains increase good HDL cholesterol and lower bad LDL cholesterol, triglycerides, and blood pressure. A 2016 Harvard study found that eating four servings of grains a day (about 70 grams) lowers the risk of death by 22%, reduces cardiovascular disease by 23%, and cuts the risk of cancer death by 20%. This may explain why ancient grains are gaining popularity, especially among those who follow a healthy diet. So, what exactly are ancient or whole grains?

IV. WHAT ARE ANCIENT GRAINS OR WHOLE GRAINS?

These grains, with names that may sound unfamiliar like teff, einkorn wheat, emmer wheat, amaranth, millet, quinoa, black rice, rye, and spelt, are considered ancient grains. These grains are said to offer more protein, fiber, and vitamins than modern grains, according to Debbie Krivitsky, a nutritionist at Massachusetts General Hospital affiliated with Harvard University. For example, a cup of cooked teff contains 10 grams of protein and 7 grams of fiber, while a cup of modern brown rice contains only about 5 grams of protein and 3 grams of fiber. The nutritional content isn’t the only difference. Ancient grains sometimes have more calories than modern grains. For example, teff contains 255 calories per cup, compared to brown rice, which has only 216 calories. Moreover, a cup of modern cooked oatmeal contains only 124 calories, and a cup of modern cooked corn contains just 74 calories. Aside from higher calories, another significant difference is that ancient grains tend to be more expensive than modern grains.

V. WHOLE GRAINS – NEVER OUT OF STYLE 

Whole grains are better for you than refined grains. It contain three parts – bran, endosperm, and germ – which provide phytonutrients, vitamins, and antioxidants that protect against chronic diseases. Refined grains have their bran and germ removed during processing, losing fiber and many other nutrients. Many whole grains are rich in fiber, helping to lower cholesterol, improve digestion, and control blood sugar.

Nutritionist Debbie Krivitsky says, “Eating plenty of fruits and vegetables with fiber similar to whole grains is still very beneficial.”

Continue enjoying oatmeal and brown rice, but mix things up by adding ancient grains as a side dish. You can also try foods made from ancient grains, like bread or pasta.

VI. HOW CAN YOU APPROACH CEREAL  

When purchasing whole grain products, ensure that the grain’s name appears first on the ingredient list and watch out for added sugars, which can diminish the product’s nutritional value. Also, keep an eye on calorie content, especially if you’re managing your weight. Opt for quality and portion control, ensuring you get the nutrition you need without overindulging.

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