How to use whole grains in daily cooking

 How to use whole grains in daily cooking

•Start mixing brown rice in the white rice to develop the taste gradually, Soak brown rice overnight before cooking to activate the process of germination thereby increasing its nutritive value. 

•Keep a stock of whole-wheat crackers and cereals ready for any-time snack option. 

•Use whole-wheat flour in baking instead of refined flour. 

•Make khichdi using various grains to increase the nutrition manifolds. 

•Experiment with porridge using combination of different grains such as oats, barley, ragi, millet and corn.

Switch to the wholesome wholegrain

Health Benefits of whole grains

Health Benefits of whole grains

• Low Glycemic index of wholegrain slows down the process of digestion giving a feeling of satiation for a longer period. Thus help reduce the hunger pangs and obesity and also makes it a good choice for diabetics, as it stabilizes the blood-glucose levels.

• High fiber contents in it make the stool bulky and help in easy excretion, relieving constipation. Also helps reduce the cholesterol levels by absorbing the LDLs (bad) cholesterol from the blood stream.

• Minerals and vitamins present in wholegrain provides immunity against cancer, high-blood pressure and many heart ailments.

Consuming an average of 2.5 servings of whole grains each day is associated with a 21 percent lower risk of cardiovascular disease compared to consuming only 0.2 servings," said Philip Mellen, M.D., lead author and an assistant professor of internal medicine at Wake Forest University School of Medicine.( Source:-http://www.sciencedaily.com/releases/2007/05/07)

Consumers should look for "100 percent whole grain" on food labels.

Components of a wholegrain

Components of a wholegrain

A wholegrain consists of all the three parts- bran, germ and endosperm intact, thus making it a power factory of nutrients. Oats, barley, corn, millet, Ragi, sorgam(jowar), wheat are some of the wholegrain.

White rice and Maida (refined flour) which are processed from brown rice and whole-wheat respectively lose all the health benefits associated with the wholegrain.

Bran: The outer shell (protects the seeds) contains approximately 50-80 % of the minerals, fibers, vitamin B and phytochemicals.
Germ: Found just under the bran (nourishment for the seed) is a rich source of trace minerals, vitamin B & E and certain phytochemicals.
Endosperm: Is the innermost part of a wholegrain, is starchy in composition and contain most of the protein & carbohydrates. It provides energy.

Milling and grinding the grain provide different grades of flours to be used in cooking subsequently. It is due to this processing (see yesterday’s post) that daliya is more nutritious than semolina rawa, which more nutritious than whole wheat atta, which is much better than refined wheat flour i.e maida. Similarly incase of rice, brown rice is more nutritious than white rice.

Watch out for health benefits and how to incorporate whole wheat products in your daily diet!!!!!!!!
 

 

Wheat and its products

   Wheat and its products

 

Milling and grinding the whole wheat grain provides different grades of flours to be used in cooking. 

Whole-wheat when processed gives broken-wheat (dalia)It is made by milling wheat grains coarsely. Wheat is cleaned and husked and then processed to the required size. It is highly nutritious as it does not undergo refining. 

Futher processing gives Semolina (rawa).  Semolina is a very gritty, coarse type of flour, usually made from purified wheat middlings of durum wheat and still further the whole wheat grain when ground with the skin and germ yields brownish flour called atta or whole wheat flour.

The same when refined further or ground without the skin yields whiter flour called maida i.e  refined flour the most starchy and nutrition-less product of the wholegrain.

Hence it is very clear broken wheat is more nutritious and maida is least nutritious,hence avoid products made with maida like white bread, cakes, biscuits, various pastries, fast food like samosa, naan.

Go whole grain eat healthy be healthy.