Healthy Foods – Grains

The nutritional value of grain has become the latest craze of many dieters and weight-loss enthusiasts worldwide. Whole grains, like brown rice, contain large amounts of fiber and since it is in unprocessed form, the main components such as bran, endosperm, and germ are all present in each grain.

High-fiber Bran

Bran is practically one of the richest sources of fiber in the entire component of whole grain. Found on the hard-to-digest outer husk of rice, wheat, oats, cereal grains, and so on. Studies show that bran has the capability to prevent major health problems like cancer of the breast, uterus, prostate, and colon; intestinal problems like constipation, and prevent heart attacks.

Aside from wheat, oat bran is full of soluble fiber which turns to gel when combined with water. Experts believe that it helps reduce blood cholesterol levels, and improves glucose metabolism for diabetic patients – reducing the need of insulin, as well as any other medications for it.

Endosperm

Endosperm is the albumin tissue found in seeds. It surrounds the embryo and provides nutrition in the form of starch, proteins, and other nutritious oils to keep it healthy. Compared to bran and germ, endosperm provides the much needed protein for the human body.

Germ

Practically the most nutritious component of whole grains, the germ is the part of the grain wherein the embryo of the plant is found – or simply termed as the heart of the kernel. It contains some proteins, lots of fiber, poly-unsaturated fat, lignans, phyto-estrogens, phenolic compounds, phytic acid, vitamins and minerals needed by the human body.

Refined Grain and Whole Grain

There has been much debate regarding the nutritional value of refined and whole grains. In truth, refined grains lack the original nutrients found in the whole, wherein only the endosperm is left to provide nutrition (as in most cases with flour). Government mandate states that when a grain is refined, all the necessary vitamins and minerals like folic acid should be added to the mix to make it healthier – but synthetic nutrients aren’t really as effective to the body unlike its natural counterpart.

Also, refined grains are easily absorbed into the blood stream which causes an imbalance to sugar and fat levels. Since bran and germ were removed during the milling process, much of the essential fibers are no longer present to provide maximum health benefits.

Whole grains contain the original nutritional value in its structure. High in plant proteins, vitamins, minerals, fiber, antioxidants, phyto-nutrients, relatively low in fat, and no cholesterol. All of these nutrients work together to reduce the health risks associated with obesity, heart problems attributed to high cholesterol and high blood pressure, bowel disorders, diabetes, and certain types of intestinal and lower body cancers.

Whole Wheat and Weight Loss

Weight-loss experts believed that whole grains are more beneficial to dieters than its refined counterpart. Since refined grains are absorbed faster, the sugar and fat content are easily absorbed and broken down by the body and results in insulin production. This triggers the body to convert carbohydrates into fats and stores it.

Whole grain, on the other hand, regulates the insulin level simply by the fact that it stays in your body longer before it is absorbed and broken down. Also, whole grain eliminates hunger pangs quite common with eating refined grains, and provides the feeling of fullness that reduces food intake – thus aiding to weight loss.

If you are planning to add whole grain to your diet, then you better consider other varieties aside from wheat, these are: oats, brown rice, quinoa, millet, flaxseeds, and pearl barley.These grains are a good source of Omega-3 Fatty Acids, high in fiber content and plant-based protein. Also, these grains are filled with iron and other minerals, perfect for dieting and weight loss. Here is a simple recipe using whole wheat that your family will surely enjoy:

Quinoa Crusted Chicken Fingers 2 lbs skinless and boneless chicken sliced in into strips (around .5 to 1 inch thick.
1/2 tsp. of salt
1/4 tsp black pepper
1/4 tsp paprika
2 egg whites
1-1/2 cups red or white quinoa (cooked)
1/2 cup breadcrumbs (whole wheat)
2 tablespoons of olive oil
Preparation:
1. Using a wax paper or an aluminum foil set the quinoa and sprinkles some breadcrumbs on it.
2. Place egg in a shallow bowl
3. sprinkle chicken with salt, pepper and paprika
4. Dip chicken into the egg, and press onto the quinoa mixture. Make sure that it is entirely covered.
5. Add oil to a pan and warm over high heat. Cook add chicken and cook over medium heat around 4-6 minutes per side until golden brown.