We've all heard about whole grains and how good they are for us. And this is because these are the foods that provide our body and brain with almost all vital ingredients for their best functioning.
What are whole grains
In fact, whole grains have been part of the human diet since 10,000 years ago. For the last 3000-4000 years, for a large part of the world's population, cereals have been a major part of the daily diet. It was only about 100 years ago, however, that roller mills began to be used, which allowed the bran to be separated, and the preparation and consumption of refined grain flours and grain products began.
Cereals and products (wheat, rice, corn, rye, barley, oats) are the most important food group in the world. A specific characteristic of cereals is that they are rich in carbohydrates, mainly in the form of starch (60-80%), also contain proteins (7-14%), but are poor in fat (2-8%). Carbohydrates, mainly starch, are located in the inner part of the grains, and proteins, vitamins and minerals - in the germ and in the shells. An important characteristic of whole grain foods is the high content of dietary fibers - complex carbohydrates that have positive physiological effects. On the other hand, they are almost absent in fine flours, due to the removed germ and sheaths. Whole grains are rich in the elements phosphorus, potassium, calcium, iron, selenium. The vitamin content is mainly represented by group B vitamins.
So compared to refined grains, whole grains are richer in plant fibers (fibers), containing about 80% more fiber than refined grains. Furthermore, as a consequence of the refining process, losses of minerals, vitamins and phytonutrients are significant.
Whole grains are high in nutritional value and low in energy value.
How to eat whole grains more often
Whole wheat flours are obtained by milling the whole grain - so choose bread made from such flours instead of white bread. They are rich in vitamins, minerals, cellulose and proteins. When the grain is ground and not sifted in any way, whole grain flour type 1850 (for wheat) is obtained, also called "Graham". Try to eat whole grains daily - whole wheat bread, brown rice, whole wheat spaghetti, breakfast cereals, etc. We often need to eat quickly in the morning - a bowl of breakfast cereal can be a perfect start to the day.
Let's teach the children too
Whole grains are an important component of children's nutrition. From the age of 3 to the age of 7, children are recommended to include whole-grain products (whole-grain bread, bread, pasta and pasta made from whole-grain flour, oats, wheat, corn, rye, buckwheat, millet, etc.) most little in four meals a week.
But they often frown on balanced food at the expense of other tastier, but not quite, food products. It is important that you yourself set an example by eating whole grains or snacks with them.
Learning to enjoy whole grains is simply a matter of training the taste, getting used to the content and nutritional composition of the grains.
Here are some tips on how to teach the little ones to the useful habit
1. Choose whole grain breads, cereals, muffins, bagels and crackers.
2. Try whole wheat pasta
3. Make whole grains tasty for kids. Start your day with a bowl of wholegrain breakfast - something familiar and tasty to children and a source of wholegrain flour and calcium at the same time. A good whole grain breakfast option is Nestle Cereal Snacks, the main ingredient of which are whole grains. They are also low in sugar and s alt.
4. Choose brown rice.
5. Give popcorn, but made without fat. This is how you will turn a favorite pleasure of children into your ally.
6. Make snacks whole grains. Check the labels because even if the product is whole grain, it may still be high in fat, calories and sodium.
7. Experiment with different grains. See what's in store. Prepare risotto, pilaf, salad with whole wheat crotons, barley seeds, buckwheat, brown rice, millet, sorghum.
Source of the article: information from Assoc. Dr. Veselka Duleva - National Nutrition and Dietetics Consultant at the Ministry of He alth
Information from Cereal Partners Worldwide (CPW)
