Whole grains: what they are and why consuming them is good for us
Whole grains are the seeds of plants belonging to the grass family and, unlike refined ones, they contain all the edible parts of the seed. They have, that is, the bran, the germ and the endosperm. The best known are wheat, wheat and corn and have numerous beneficial properties: for this reason they are a food that must never be missing on our tables. other essential foods? Find out in the video!
What are whole grains
Whole grains are the seeds of plants that belong to the Graminecee family and have been the foundation of human nutrition for thousands of years. In recent times, there has been an increasing awareness that preparations based on whole grains can significantly contribute to improving our health and the well-being of the body.
Generally, these beans have a darker color, however it is not always certain, in fact, to be sure that a product is truly wholemeal, it is necessary to read the label. Here the words "integral" or "100% integral" must be reported. They do not necessarily have to be consumed in the form of a grain, quite the contrary. They are often ground into flour and used to make bread, breakfast flakes (such as oatmeal), pasta, crackers, cookies, and other baked goods.
However, in order to be defined as "whole", foods containing them must have at least 51%: otherwise they will be defined as semi whole.
The structure of the cereal grains consists of three different sections:
- the external bran. It is "the" outer shell and has a protective function. It is rich in fiber, iron, copper, zinc, magnesium, vitamin B, phytonutrients and antioxidants.
- the internal germ, which contains micronutrients such as vitamins of group B, group E, antioxidants, phytonutrients and unsaturated fats
- the "endosperm. The" endosperm is the innermost part of the grain and contains mainly carbohydrates, starches, vitamins and mineral salts.
Unlike refined (or white) grains, whole grains retain all of these components and are, therefore, richer in nutrients.
All the benefits of consuming whole grains
Whole grains in grains are a precious source of fiber and micronutrients: antioxidants, vitamins, minerals, polyunsaturated fatty acids, are all substances present in the skin of the grains. When the outer layers are removed we speak of cereals are refined: they are softer, more workable but also much less nutritious. Here are all the beneficial properties contained in unpeeled cereals:
- Micronutrients help improve the immune system, prevent inflammatory states and the appearance of free radicals.
- They contain a lot of fiber, which promotes intestinal regularity and prevents cardiovascular disease and colon cancer.
- They have a low glycemic index, therefore they increase the sense of satiety and help to eat less: this is why they are perfect for those on a diet.
- It has been shown that people who eat three or more servings of whole grain foods a day are nearly 30% less likely to have cardiovascular problems than those who do not.
- Fiber and some substances contained in whole grains (such as beta-glucan, alpha-tocotrienol, arginine and lysine) help reduce the level of cholesterol in the blood.
The 9 whole grains + 3 pseudo grains
Nutritionists divide cereals into 9 real cereals and 3 so-called pseudo cereals because, although they do not belong to this family from a botanical point of view, they still have a complete nutritional profile. The integral ones in all respects are:
Wheat (or wheat)
It is considered the cereal par excellence because it is rich in nutrients. It contains beta-carotene (precursor of vitamin A) and useful for protecting us against free radicals, as well as vitamins E, B6 and B3. We distinguish between durum wheat, which is ground and used to produce, for example, pasta, cous cous and boulgur, and tender that instead can be eaten in grains or transformed into flour.
Brown rice
Rich in fiber and nutrients that help keep the intestinal flora in balance, brown rice also contains valuable mineral salts such as phosphorus, magnesium, potassium and silicon and some B vitamins. These substances are essential for the proper functioning of cell metabolism. .
Oats
Oat is the richest cereal in nutrients, even if it is not very present on our tables. It is rich in fibers that help evacuate and keep intestinal mucous membranes healthy. It can be eaten in beans to be steamed, or in the form of flakes: they can be added to yogurt or milk to create porridge and are excellent for breakfast.
Rye
Rye is similar to wheat but, compared to this, it contains less protein. It is very rich in fiber and can be eaten in grains, flakes or in the form of flour. The bread made with rye flour, hard and aromatic, is famous.
Mile
Millet has a good nutritional value given by the presence of unsaturated fatty acids. It also contains many important minerals such as iron, phosphorus, magnesium, potassium, selenium and zinc.
Khorasan wheat (or Kamut® wheat)
Compared to wheat, Kamut wheat contains much more proteins, more fats and more vitamins. It is very digestible and has a compact and resistant grain that keeps well even the most prolonged cooking. Its taste is sweet and can be consumed in the form of grains or flour: with this many baked products are produced such as pasta, bread, breadsticks. and cookies.
Corn or maize
Present in our diet since time immemorial, corn contains mineral salts such as phosphorus, iron and magnesium; however it has few vitamins (mainly B1 and B6) while the vitamin content is scarce, mainly represented by vitamins B1 and B6. Like brown rice, corn is also gluten-free.
Emmer
Compared to wheat, spelled brings a greater amount of protein, fiber, vitamins and minerals and less gluten. It is very rich in magnesium, therefore it is suitable for diabetics and sportsmen; in addition, it contains a good amount of fiber, which has a beneficial function on the intestine. Like wheat, spelled can also be eaten in grains or made into flour.
Barley
Barley stands out among other cereals for its high content of lysine, an important amino acid, and other substances such as calcium, iron, vitamins B1 and B2. The grain can be eaten whole (the so-called world barley), or hulled (in this case we are talking about semi-pearled barley), or refined, that is, pearled. The latter is easily digestible and cooks in just 20 minutes.
The three pseudo cereals
The three pseudo cereals are quinoa, buckwheat and amaranth. They all have an excellent nutritional profile and contain substances that help fight cellular inflammation. They are also naturally gluten-free.
