Whole grains come under kitchen staples in Indian households as they hold huge importance in our diets for thousands of years. Even today there are articles and studies that try to understand just how much value whole grains can provide us and how we can consume them the best. There are several whole grains like Ragi, Quinoa, Brown rice etc that have been growing very popular for their bountiful health benefits.
In our own homes, we see whole grains in the form of whole wheat atta like AASHIRVAAD Atta 5kg or AASHIRVAAD Ragi flour. But, before we understand what whole grains can do for our bodies, it is important to understand what whole grains are. Grains are seeds that are acquired from grass plants like corn and wheat. These grains are also called cereals. “Whole grains” are grains that consist of all three parts of a grain kernel namely, the bran, the endosperm, and the germ. Each part of the kernel contains different nutrients and plant compounds that are exceptional for our bodies.
How healthy are whole grains?
According to Harvard Edu, Bran is the outer layer of the kernel which contains most of the fibre content. The endosperm is the inner and softer component of the grain that is filled with carbohydrates and a small number of vitamins and minerals. Lastly, the germ, which remains at the centre of the kernel contains healthy fats and is generously packed with nutrients. All in all, the whole grain is a completely nutrition-rich food that must take a big percentage of your diet.
Some common whole grains are wheat, Ragi, Amarnath, Quinoa, Brown Rice, Buckwheat, Barley, Oats, Corn, Millet among others.
Some important health benefits of Whole grains
- Improves digestion: Whole grains are a huge source of plant-based dietary fibre and fibre is one ingredient that has an immense number of health benefits. Fibre cannot be absorbed by stomach acids, however; it helps smoothen the digestion process. It helps prevent constipation and other digestion-related issues
- Prevents obesity: Due to its high fibre content, consuming whole grains can lead you to feel fuller for a longer time. This in turn helps avoid overeating or snacking on junk food which is beneficial for a healthy lifestyle and a fit body.
- Reduces risk of heart diseases: Whole grains contain compounds like Vitamin K and fibre along with a plethora of antioxidants that are known to reduce the risk of cardiovascular diseases. In fact, whole grains are known to be heart-healthy foods that one should consume if trying to avoid heart diseases! This conclusion has been made after several studies all over the world found that consuming whole grains can lower cholesterol levels and regulate blood pressure.
- Reduces risk of cancer and diabetes: While this is not a hugely popular claim, whole grains have been studied for their effects on cancer and type-2 diabetes. Some studies have found that consuming whole grains twice a day can prevent or reduce the risk of some types of cancer and diabetes.
It must be noted that whole grains contain a plethora of vitamins and minerals like Vitamin E, Vitamin K, Vitamin B, Fibres, Antioxidants, Iron, Zinc, Copper and phytochemicals which make it a food that we must include in our daily lives for the growth and nourishment of our bodies.
The easiest way to include whole grains into your diet is to buy AASHIRVAAD Atta and its many other whole grain products like Ragi Flour etc that give you all the benefits of whole grains with their high-quality flours!