Cereals And Whole Grains

Modern diets have increasingly shifted from whole grains to refined once today! Refining of cereal grains is historical as refined grains were associated with higher social status and wealthy only could afford them. Hippocrates, the father of modern medicine, however, advised his wealthy patrons “To follow the practice of his servants and to shift to whole grains to cure diseases”

cereals and whole grains

• The word cereal is derived from roman word called “ceres” which means    the roman goddess of grain.
• The term cereal is not limited to only rice, wheat, maize, jowar etc., but  also flours, breads and pastas.
• Cereals are the main sources of energy, contributing 70-80 percent of    energy
•  At least 6 servings may be included in diet.
•  80 percent of cereals are carbohydrates and also provide fiber
•  Protein content of cereal varies from each cereal, overall it contains about   6-12 percent of protein.
•  In order to improve the quality of protein, the meal may be included with   a cereal and pulse combination will enhance the protein quality.
•  Fat content may vary from cereal to cereal
•  Cereals are poor source of calcium and iron except some millets
•  Whole grain cereals are an important source of B vitamins in our diet
•  Cereals do not contain vitamin A and C except in corn
•  Oils from cereals like rice bran are rich in vitamin E
• Whole grains are cholesterol free, low in fat, high on dietary fiber, complex  carbohydrates and provide plant proteins, essential fatty acids, vitamins and minerals.
•     size of serving 30g , should include 6 to 12 servings in a day. 1 serving is equal to 70g that is 1/2 cup cooked rice 

Health benefits of whole grains:

• Research has established that a diet rich in whole grains is associated with several health benefits including reduced risk of coronary artery diseases,   cancer, diabetes, obesity and several chronic diseases.
• Due to their slow digestibility, whole grains help maintain blood sugar     levels.
• Being high in fiber and low in fat, they are also a good choice for weight   watchers.
• The special disease protecting benefits come from numerous non-nutrient   components. Among these are lignans, tocotrienols, phenolic compounds,   phytic acid, tannins and enzyme inhibitors. All these are lost during   refining process.
• The fiber present in whole grains keeps digestive system healthy,       providing bulk, helping in cholesterol reduction, also has a probiotic effect   as it promotes growth of friendly bacteria.
• Current dietary recommendations in India based on the food pyramid,   recommended an increased consumption of whole grains and making     them at least half of the cereals consume in diet.

Choosing whole grains and whole grain-based products like brown rice, whole wheat breads, whole wheat breakfast cereals like mueslis or granolas, whole wheat pastas and pizzas, instead of refined flour (Maida) or polished rice, can help combat the rising epidemic of chronic degenerative disorders. So friends here on switch to the whole grains!