What are Whole Grains?

Why Choose Whole Grains?

Whole grains are packed with more nutrients and fibre than refined grains. They come with a host of benefits, such as:

• They are good for your heart and can help lower bad cholesterol.

• They keep you full longer. The fibre in them slows down digestion, so you feel satisfied and are less likely to overeat.

• They aid digestion and support smoother bowel movements.

• They release energy slowly, helping to maintain stable blood sugar levels.

• They are loaded with nutrients such as vitamins, minerals, and antioxidants.

Before you decide to include whole grains into your diet, it is important to consult a doctor regarding the same. This is to ensure that there are no unwanted effects they may have on your health. You can use your health insurance coverage to cover the related costs.

What is a Grain?

A grain is the small, hard, dry seed of a grass plant grown for food. It’s one of the most basic foods in the human diet. Rice, wheat, oats, barley, corn, and millets are grains that humans have consumed for thousands of years.

Each grain has three main parts:

• Bran: The outermost layer, rich in fibre, vitamins, and minerals.

• Germ: The inner part, packed with nutrients like healthy fats, protein, and antioxidants.

• Endosperm: The middle layer, consisting mainly of starch and some protein.

What Nutrients Are in Whole Grains?

Whole grains are packed with nutrients because they keep all three parts of the grain (bran, germ, and endosperm) intact. They give your body:

• Fibre

• B Vitamins (like B1, B2, B3, and folate)

• Minerals such as iron, magnesium, phosphorus, selenium and zinc.

• Antioxidants

• Proteins

• Healthy fats (small amounts in the germ layer)

Types of Grains

Grains are mainly divided into four categories, depending on the way they have been processed:

1. Whole Grains

Whole grains are grains that have all three parts - the bran, germ and endosperm intact. Examples include brown rice, whole wheat, oats, barley, quinoa, and millets.

2. Refined Grains

Refined grains are processed to remove the bran and germ, leaving only the starchy endosperm. This gives them a finer texture and longer shelf life, but also strips away most fibre and nutrients. White rice, white flour, white bread, and regular pasta fall in this category.

3. Enriched Grains

Enriched grains are refined grains that have some of the lost nutrients, such as B vitamins, folic acid, and iron, added back after processing. Examples include white bread or white rice labelled “enriched.”

4. Fortified Grains

Fortified grains have extra nutrients added that were not originally in the grain. Breakfast cereals fortified with vitamin D and iron, and flour fortified with folic acid are examples of fortified grains.

Benefits of Whole-Grain Foods

The nutrients and high amount of fibre present in whole grain food help to:

• Lowers bad cholesterol (LDL) and reduces the risk of heart disease and stroke.

• Ensure regular bowel movements and feed good gut bacteria.

• Lower insulin levels and prevent type 2 diabetes.

• Lower risk of obesity and cancers like colorectal cancer.

• Provides slow-releasing carbohydrates for sustained energy.

• Some compounds in whole grains help lower chronic inflammation.

Choosing Whole Grains

At least half of the grains you eat every day should be whole grains. Whole grain foods that can be included in your diet are:

• Brown rice

• Whole wheat bread or rotis

• Oats (steel-cut or rolled)

• Quinoa

• Millets (like jowar, bajra, ragi)

• Barley

• Popcorn

Reading Food Labels

Buying packaged foods like bread, cereals, or crackers can be tricky. Here’s how to know if it’s really whole grain:

1. The first ingredient listed should be marked as “whole.” Example: whole wheat, whole oats, or whole grain corn. Avoid products that list “refined flour” or just “wheat flour.”

2. Words like “multigrain,” “made with whole grains,” or “stone-ground” don’t guarantee the product is 100% whole grain.

3. Whole-grain products usually have at least 2-3 grams of fibre per serving. Low fibre may mean it’s mostly refined.

Just like reading food labels makes your prepared for what you might be consuming, cashless health insurance protects you against high medical costs that you may incur with any illness or injury.

How to Enjoy More Whole Grains in Your Diet

Here are some simple ways to add whole grains to your diet:

• Choose oats, whole wheat toast, or multigrain porridge for your breakfast.

• Replace white rice with brown rice, white bread with whole wheat bread, and regular pasta with whole grain pasta.

• Try adding millets like ragi, bajra, or jowar, quinoa, barley, or buckwheat to your meals for variety and nutrition.

• Choose air-popped popcorn, roasted fox nuts (makhana), or whole grain crackers instead of fried snacks.