Question

What is the combination of grain? Its importance

Answer 1

To start with, a cereal grain that contains bran, germ and endosperms is a whole grain while refined grains are those that retain only the endosperm after being processed like white rice. Grains are the seeds of grasses cultivated for food. They are valuable sources of fibre and vitamin B12. Fibre takes time to digest and makes you feel full for longer. This also helps in keeping blood sugar and insulin levels down.  All grains are naturally low in calorie density.  If you eliminate grains you tend to over eat other foods which could lead to more body fat.

Some new-age theories may argue against grains. We’re told – eat what the ancestors ate. With the popularity of the Paleo diet which focuses on meat, fish and raw foods, grains turned evil. They were being named as a product of modern technology and banished for containing anti-nutrients like gluten, lectins and phytates. But dieticians are not impressed and find it unrealistic. Any diet that restricts certain food groups and emphasizes on others isn’t balanced or sustainable. Moreover, lectin (phytonutrients) and phytates (antioxidants) are present in everything you eat and are broken down to a large degree on cooking.

Grains get a negative rap because many of us are eating the not-so-good ones like refined flour or white rice. I think processed food deserves criticism not only because it is low in nutrition but also because we eat way too much of it. As per U.S. Dietary Guideline, “consume at least half of all grains as whole grains. This means that at least three servings of whole grains are recommended for all Americans age 9 and up.” To support the same, a Harvard study suggests that the secret to a long and healthy life is to add whole grains to your daily diet. It lowers the risk of chronic diseases like heart trouble, diabetes, certain cancers and other health problems.