Healthy and wholesome food has become one of the important attributes of a successful person in our time, because it is such food that allows him to cope with the stresses of modern life and the environmental problems of the environment. Everyone wants to look better and younger, perform the usual amount of tasks and at the same time turn to doctors less. Whole grain food is considered one of the items on a healthy and full-fledged menu. Many people do not know how they differ from other cereal components of the diet and whether they are as useful as they say.
What it is
The main task for the average consumer is to determine what exactly is hidden behind the value of "whole" in relation to grain products. In the Russian market, the name "whole grains" is often opposed to the word "crushed", but this is fundamentally wrong.
The term whole grains came from the United States, where it was introduced primarily for the food industry and agencies that monitor the quality and safety of food products used by people, and not for the average buyer. This led to the fact that ordinary consumers do not really understand what this category of products is and how to choose them in the store.
Whole Grain Types
Whole grains and grains are both intact and crushed, as well as cereals and cereals turned into flakes, containing the entire main set of natural components: germ, starchy endosperm, bran, and the amount of these components should correspond to their percentage in natural grain . Whole grains can be not only crushed and crushed into flakes, but also crushed in the form of flour. Even their culinary processing is allowed, since this does not affect the nutritional value of the product.
Whole grain foods, no doubt, are not accidentally considered very, very useful among nutritionists. But their use has its pros and cons. Before introducing them into the diet on an ongoing basis, you need to evaluate both the benefit and the risk involved. Consider the positive qualities of whole grain products.
pros
Today, almost everyone knows how simple or fast carbohydrates differ from complex carbohydrates , and why the latter are much preferable. Whole grain foods are a source of "good" complex carbohydrates, which the body spends differently than simple ones, receiving energy from them without the risk of raising blood sugar and not putting excess into fat.
The whole grain contains a lot of useful fiber, which helps to correct digestive disorders, relieves constipation, removes toxins, and at the same time gives a feeling of satiety with smaller amounts of food.
Whole grains also contain a sufficient amount of B vitamins, which are extremely important for many metabolic processes. Vitamins of this group normalize the functions of the nervous system, participate in the rate of regeneration and renewal of body tissues. Such products also contain the necessary iron to regulate the level of hemoglobin in the blood, which is responsible for the transfer of oxygen to all systems, organs and tissues. Regular and adequate intake of iron with food helps prevent anemia.
There is also a natural antioxidant in the composition - vitamin E, which protects the body from the action of free radicals, which can provoke the development of even cancer diseases. This vitamin improves the structure and appearance of the mucous membranes, skin and hair.
It is difficult to overestimate the benefits of calcium, which is also found in whole grains and products of its processing: healthy and outwardly attractive teeth, nails and hair, strong bones, and prevention of osteoporosis can only be ensured by a sufficient intake of calcium. And the presence of zinc, a powerful anti-inflammatory component, is very useful for men. Potassium, which strengthens the heart muscle, also contains all whole grain foods.
Grains, flour, cereals from whole grains, in addition to the list of useful elements in the composition, give a pleasant bonus - their use positively affects the figure, allowing you to maintain harmony or reduce weight.
But whole grain products also have their drawbacks, ignorance of which can unexpectedly play a cruel joke with some categories of consumers.
Minuses
The main disadvantage is that whole grains are strong allergens. In the role of an allergen, a generally useful protein acts, which is very much here, but for some this is a significant minus, as it provokes allergic reactions. For example, patients with celiac disease can not eat wheat protein, but other allergy sufferers often can not cope with an increased dose of vegetable protein. In addition, a severe allergic reaction can occur on plant pollen, and it can be present in whole grains in residual doses.
Whole grain foods have a complex composition and belong to the so-called "long" carbohydrates, which, along with the advantage, has a side effect - it is a heavy food for the digestive system. The use of such products is contraindicated for small children, the elderly and those with certain intestinal diseases.
During the heat treatment, part of the bacteria and microbes may remain on the surface of the whole grain. If this is a trusted manufacturer, then such a threat is reduced to almost zero, nevertheless, this nuance must be taken into account when choosing. Whereas in refined grains some of the harmful substances are removed mechanically, some whole grains may contain pesticides and other harmful substances. In this case, the reputation of the manufacturer is also important. It is better to choose it carefully and adhere to the norms of daily consumption.
Watch out, gluten free!
Quite quickly, the number of patients with celiac disease, intolerance to gluten (wheat protein), is growing worldwide. In this case, celiac disease is not considered an allergic reaction of the body to gluten. Under the action of this protein, villi atrophy in the small intestine, the process is accompanied by severe symptoms. In the United States alone, celiac disease is diagnosed in almost 1% of the population. But in a huge number of patients this disease was not detected. However, it is not treated with chemicals, etc.
The only way to fully live with celiac disease is to follow a gluten-free diet for life . Such patients can only eat gluten-free crops, whole grain products are simply dangerous for them.
List of Whole Grain Products
The first thing worth noting is the flour. All edible constituent grains, including germ, mealy kernel and bran, are also present in whole flour, which is much more useful than the usual refined premium, since all the useful substances in it are contained in the optimal ratio. And already from such flour you can bake bread or sweet pastries.
In addition to flour, there are the following whole grain products:
- whole grain rice (brown, brown and wild);
- oats (including cereals);
- corn;
- wheat (for example, such species as bulgur and triticale);
- barley;
- buckwheat;
- sorghum;
- garden quinoa.
What else applies to whole grains? Pasta, ready-made bread or pastry, bread and biscuits, breakfast cereals.
How to choose the right products
In order to properly assess the quality of whole grain products, you need to study their composition before buying.
It should contain whole grains, which can be in the form of wholemeal flour, which fully applies to whole grain products. Unrefined cereals and cereal from them (for example, oatmeal) also belong to whole grains. At the same time, you should be aware that those products in which whole grains in the composition are indicated in the first place, which indicates the content of a valuable component in the largest percentage, are considered more useful and high-quality. If whole grains occupy the second, and even more so the third position, then such a product is not truly useful.
The second important point is what place of production is indicated on the label. Ecologically clean products can be grown and made only in cities or regions favorable for the environmental situation, in the corresponding industries.
The appearance of a product made from raw grain is also important. So, brown in rice is a sign that the shells are not removed. Whole grain bread does not look lush, white, but will have a gray tint. To the touch it will not be soft, but dense, even harsh.
All products, especially for healthy eating, are best bought in trusted stores, including online.
How to cook
How to cook whole grains to get the most out of your meal? In principle, the cooking technology is no different from the usual. You can bake bread from flour yourself, but the manufacture of such a loaf has its own peculiarities: the dough will not rise and may seem moist.
Cereals can be poured with boiling water overnight, you can simply cook porridge or a side dish, but they will differ from ordinary ones by a rougher consistency.
However, due to the good taste and undoubted benefit, whole grain food will be appreciated by most people.