The best sources of carbohydrates, which are important nutrients for the body’s energy needs, are the grain group. Legumes, fruits and vegetables also contain carbohydrates. In addition, it is a food group that has an important place in our diet due to the B vitamins and various minerals it contains.
Grain consumption is commonly in the form of flour. When it comes to flour, wheat flour is generally understood, other flours are called by the name of the grain from which they are obtained. Some minerals (such as zinc, copper, iron) in leavened breads are easier to absorb, so their nutritional values are higher. Therefore, the consumption of bread such as unleavened dough and flatbread can be reduced to a minimum. Starch extracted from cereals is a pure source of carbohydrates and is poor in vitamins, minerals and protein.
When consuming bread, those made from whole grain flours or mixed whole grain flours may be preferred more.
Corn; It consists of the shell, germ and endosperm. The phrase ‘whole grain’ refers to these three components in the grain. Whole grains are rich sources of nutrients such as iron, magnesium, selenium, B vitamins and dietary fiber.
Refined grains are the separation of the husk (bran) and germ of the grain by grinding. Grinding (refining) is done to give it a fine texture and increase shelf life, and reduces fiber (dietary fiber), iron and many B vitamins. The vitamin and mineral values of pasta, vermicelli and noodles made from white flour are low.
GRAIN CONSUMPTION IN TERMS OF HEALTH
It is known that whole grain consumption can reduce the risk of cardiovascular disease, some cancers and the frequency of type II diabetes and is associated with low body weight. It plays an important role in nervous, digestive system, skin health and resistance to diseases. Although the quality of the protein of cereals is low, they contain some amount.
HOW MUCH SHOULD IT BE CONSUMED DAILY?
Cereals can be consumed an average of 3-7 servings per day. The amount of portion to be consumed varies according to the individual’s body weight, age, gender and physical activity. It should be consumed together with other foods (legumes, meat, chicken, milk and dairy products) to increase the protein and vitamin content.
In summary, whole grain products;
Bread; It is a food rich in carbohydrates, protein and B vitamins. Breads made from whole grain flours contain more beneficial ingredients than white flour. The fiber rate is high.
It is good for gut health.
It has a higher satiating effect.
It helps to remove excess fat during absorption.
It helps to balance blood sugar.
It has beneficial effects on heart health, obesity, nervous system, digestive system. The nutritive properties of the germ (seed) part of wheat are high.
By creating a balance in our diet, we can gain a healthy lifestyle. Using a few servings of whole grain products a day will be one of the good steps we will take. It may seem difficult to completely eliminate refined product consumption from our lives, but we can make a difference, change our taste buds and improve our health by adding healthy options to our lives.