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Nutrition > Whole Grains - A healthy diet option.

Whole grains are whole wheat -flour, brown rice, whole corn, millet etc. Whole grains consist of all three parts of the grain,i.e. barn, endosperm and germ if any of these parts is not present then they are called refined grains.

The first part of whole grains , barn constitutes the outer layer of the grains, its full of fiber, minerals, vitamin B, and other essential healthy components like phytochemicals. Its the richest layer of the grain.

The second part endosperm which constitutes around 80% of the whole grain is rich in proteins, carbohydrates and other healthful components.

The third part, germ, its rich in B vitamins, minerals, anti-oxidants, unsaturated fats and trace minerals.

Whole grains are good suppliers of carbohydrates, which provide us energy for all activities. Body needs carbohydrates for its proper functioning of various organs. Some diets, like Atkins Diets consider carbohydrates as a hinder in weight-loosing process, but its the highly processed grains which are more harmful l(ike refined white flour) as they are deficient of minerals and vitamin, they provide almost nothing to the body except for sugar.

Whole grain diets are fibrous and full of complex carbohydrates which are difficult to break hence provide less sugar to our system. Including good amount of whole grains to your diet, reduces the risk of heart-related diseases and certain cancers.

Ensure that you buy whole-grain food:

Check the “whole-grain food” label when you buy these whole grain products., check the ingredients list. Try to replace white bread with brown bread(whole-grain), fine flour pastas and macaroni to wheat-based pastas.

Enhance the health factor of your Wheat flour: Addition of some supplements can enrich your daily use flour by adding some minerals like iron and folic-acid. Following supplements can be added:

1. Addition of ground nut flour to the wheat flour will make it protein – rich.

2. Addition of besan also helps in raising protein content of the flour.

3. Soya is good source of phytoestrogens, beneficial for health(especially women's), it can also be added.

4. Mixing vegetables or methi with the flour to make chapatis is a good way to enhance their taste and vitamin contents.

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