When you hear the word healthy food, what comes to your mind? Is it fruits, vegetables, meat, dairy, the four healthy five perfect. Often forgotten but difficult to replace, that is grains, a food that is rich in fiber. In English, grains are called grains, although they are still divided into seeds, beans, and nuts. However, in this article we will focus on grains.
Grains are seeds that come from grasses, rice, or plants in the Poaceae (Gramineae) family. Grains are divided into two based on processing, namely whole grain and refined grain. Here's the full explanation.
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Whole grains are whole grains that have not undergone processing or milling. Whole grains are often associated with starchy foods but in a healthier version.
Whole Grain consists of three parts, namely:
Whole grain refers to grains that still contain all the edible parts of the seed, namely the brain, germ and endosperm. Examples of whole grains include whole oats, brown, red and black rice, wheat, whole barley, buckwheat, quinoa, and flour labeled as whole wheat flour. So whole grains can be a type of food such as brown rice or processed products such as bread made from whole wheat flour.
Refined grains are grains that have undergone processing so that they lose their skin and moisture, and leave the endosperm which only contains carbohydrates and protein. Refined grain can be called the opposite of whole grain.
The purpose of this processing is to increase shelf life. However, this processing removes much of the nutritional content, such as vitamins, minerals and fiber. Because it no longer has a hard outer shell, refined grain makes it easier for digestive enzymes to digest. Examples of refined grains include white rice, wheat flour that is not made from whole wheat, and processed products made from refined grains such as white bread, cereals, crackers, biscuits, and keik.
Grains have many nutrients that are good for health, such as fiber, vitamins, minerals, antioxidants, and protein.
Many studies have proven that consuming whole grains daily can reduce the risk of heart disease. From these studies, researchers have concluded that a diet that includes more whole grains can have heart-healthy benefits. However, it is still unclear what types of grains are best, as most studies lumped together different types of grains.
Grains contain high amounts of fiber, especially whole grains. This means the benefits of eating whole grains also include reducing the risk of obesity. Eating fiber-rich foods can help keep you fuller for longer and prevent overeating. This is one of the reasons why a high-fiber diet is recommended for weight loss.
The fiber in whole grains can support healthy digestion in various ways. First, fiber helps to make stools more voluminous and lowers the risk of constipation. Second, some types of fiber in whole grains act as prebiotics. This means they help feed beneficial gut bacteria that are important for digestive health.
In addition to lowering the risk of heart disease, whole grains can also lower the risk of stroke. The fiber, vitamins and antioxidant content can be the best medicine to lower the risk of stroke.
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Well, that's the difference between whole grain and refined grain and the benefits of consuming grains that are important to know. Because there are so many benefits, don't forget to include whole grains in your daily diet, Peekay friends.
If you are looking for quality grains, Selma Oats and Unigrain are the right choice. Wheat that has been processed with quality, and can be applied to biscuits, cakes, bread toppings and others. Get this product only at Prambanan Kencana, Peekay friends can visit Foodbay, dan Fingerland, atau hubungi WhatsApp PRB Care.
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