Grain In And Grain Out

Grains have been the foundation of diet worldwide for many centuries. They are almost "sacred" to Indians and are often referred to as "ann" without which no diet can be complete!The food Pyramid represents different food groups like whole grains, pulses/legumes, vegetables, fruits, dairy and animal food, fat and oils. Whole grains occupy the base of the food pyramid and represent the largest area, there by implying that most of the day's calories must come from this group. Whole grains include wheat, brown rice, oats, barley, ragi, buckwheat, millets etc.

Indians need no introduction to whole grains, however, with increasing westernization and urban lifestyle, intake of refined grains has increased considerably. Not too many these days have the time to roll out chapattis or prepare porridge; breads, rusks and cornflakes have taken over. Easy availability of cafeteria snacks like cookies, patties, sandwiches, samosas, chowmein do not seem to help. . And somewhere, whole grains appear to be getting lost.

What is a whole grain? As the name suggests, it consists of the entire grain comprising of three parts:The outer covering, called bran, which is rich in fiber.

The inner part, called the germ, which is attached to the bran and contains most of the nutrition benefits of the grain including proteins, vitamins, minerals and antioxidants. The balance comprises of the endosperm, which is carbohydrate rich as it is made up of starch. When a whole grain is refined, it changes it's nutrition profile and thereby a lot more.

During the refining process, the process where the whole grain is converted into a refined grain example atta into maida, the outer bran is removed and since the germ is attached to the bran, even the germ is ripped off-leaving mainly the endosperm or the starch-minus the fiber and most of the nutrients. Examples of such refined grains include maida(white flour), polished rice, white bread, cornflakes and even sooji. This means that these are devoid of the goodness of the whole grains, provide mainly carbohydrates.

Whole grains contain no cholesterol, are low in fat, high on dietary fiber, complex-carbohydrates, provide plant proteins, essential fatty acids, vitamins and minerals. A diet rich in whole grains is associated with several health benefits. Complex carbohydrates help meet energy requirements while proteins are essential for growth and development. The key vitamins and minerals include vitamin E, iron, selenium, zinc, and selenium, zinc B vitamins including vitamin B6 and Folic acid. Vitamin E, B6 , Folic acid, zinc and selenium are not only vitamins and minerals but also powerful antioxidants and help in prevention of several diseases including heart disease.

The special disease protecting benefits come from numerous non-nutrient components. Among these are lignans, tocotrienols, phenolic compounds, phytic acid, tannins and enzyme inhibitors. These too are lost during the refining process!These components have been linked to reduced risk of coronary artery disease, cancer, diabetes, obesity and several chronic diseases. Due to their slow digestibility, they help maintain blood sugar levels. Whole grains being high in fiber and low in fat are also a good choice for weight watchers.

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