Small grains carrying big benefits

The human diet has included whole grains for tens of thousands of years. There is a long list of health benefits of grains, for instance grains are naturally high in fibre, and helps to maintain a healthy body weight, a lower risk of heart disease, diabetes, several cancers, and other illnesses is also associated with eating whole grains.

The seeds of a type of plant known as a cereal are classified as grains. From huge popcorn kernels to tiny quinoa seeds, grains and whole grains come in a variety of shapes and sizes. Some of the more popular types are maize, rice, and wheat. Buckwheat, quinoa, and amaranth are a few non-grass plant seeds that are also regarded as whole grains.

About 75,000 years ago, in western Asia, people started consuming grains for the first time. These grains, which included emmer and einkorn, were predecessors of modern wheat.

Similar to how we eat grains today, ancient people also consumed them. Breads were usually produced using flour obtained from wheat grains. Steamed rice was served either hot or cold. To produce oatmeal, oats were crushed with water or milk. Grain goods were sometimes even utilised as payment or even as types of currency in ancient civilizations.

All grains are rich providers of complex carbohydrates as well as a few essential vitamins and minerals, but whole grains, which are the healthiest grains, are particularly crucial to a balanced diet. In contrast to refined grains, which are depleted of important nutrients during the refining process, whole grains provide a "full package" of health advantages.

Whole grains are grains that are either present in their whole form or that have been crushed into flour while keeping the entire seed intact (bran, germ and endosperm). Whole grains are better sources of fibre and other essential elements like B vitamins, iron, folate, selenium, potassium, and magnesium when compared to other types of grains. Brown rice and popcorn are examples of single whole grains, whereas buckwheat is used in pancakes and whole-wheat flour is used in bread.

Host of health benefits

Each whole grain kernel is made up of three parts: the endosperm, germ, and bran. Health-improving nutrients are contained in each segment. on, copper, zinc, magnesium, phytochemicals, antioxidants, and B vitamins are all present in the outer, fibrous layer known as the bran (Phytochemicals, which are naturally present in plants and have been investigated for their ability to prevent disease.) The germ, the centre of the seed where growth takes place, is a rich source of phytochemicals, antioxidants, vitamin E, and healthy fats. Carbohydrates, protein, and trace amounts of a number of B vitamins and minerals are all present in the endosperm, which is the innermost layer.

Whole grains' significant fibre content ensures feeling full for longer. When you are full, you are also less likely to munch on harmful junk food. High-fibre diets are advised for weight loss in part because of this. Whole grains may also reduce the risk of developing heart disease, the world's leading cause of death, which is another one of their major health advantages.

But that's not all the health benefits of grains, research indicates that whole grains and items produced from them may reduce your risk of obesity since they are more satisfying than processed grains.

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