Grains which retain the bran, germ and endosperm are known as whole grains whereas refined grains retain only the endosperm. Whole grains are richer in antioxidants, protein, minerals, phytochemicals, fibre, phytiosterols, vitamins etc. During refinig process, these beneficial nutrients get removed as they are located in the bran or germ. Whole grains represent a unique package of energy, micronutrients and phytochemicals that
work synergistically to promote health and prevent disease. Amaranth, barley , millets, oats, popcorn, rye, triticale, whole wheat and wild rice also are whole grains. Though enriched, refined grains lack fibres whereas whole grains contain soluble and insoluble fibre. Soluble fibres found in barley, oatmeal and rye reduce blood cholesterol, the risk of heart diseases, stroke and slow down the absorption of glucose which is beneficial in stabilizing blood sugar. Insoluble fibres increase bulk of stool thereby preventing constipation, hemorrhoids and diverticulosis. Moreover, it protects us from colon cancer. Whole grains play an important role in solving obesity problem which is common on modern humans. Thus whole grains play the foundation role in healthy
life and they must be included in our daily diet.
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