The Grain Guide: Exploring the Nutritional Perks of Millets, Rice, Wheat and Others

Let’s discover the nutritional perks of grains and their role in promoting a healthy and fulfilling diet. Explore the diverse benefits of millets, rice, wheat, and other grains for your overall well-being and vitality.

Grains are a surprisingly versatile and nutritious food group that can boost your overall well-being. From rice to oats, grains provide a wealth of minerals, fiber and antioxidants that can ward off many illnesses and aid digestion. Eating whole grains also offers various additional benefits that you might not know! Read on to learn more about the health benefits of grains and how you can incorporate them into your diet.

What is Grain?

Grains are small, hard and dry seeds that are packed with nutrients like fiber and antioxidants. They have been a part of the Indian diet for over 10,000 years. There are typically two types of grains: Whole grains and refined grains. From a nutritional perspective, it is beneficial to choose whole grains over refined grains as refined grains are stripped of their nutrients during processing.  Some examples of whole grains include wheat, brown rice, coloured rice, rye, oats, maize, barley, sorghum/jowar, triticale, millets (bajra/pearl millet, ragi/finger millet), as well as pseudocereals like quinoa, buckwheat, and amaranth.

The next section outlines the numerous health benefits of grains.

Health Benefits of Grains

Whole grains are packed with nutrients that help us in more ways than one. Let's look at some primary health benefits of grains:

• Weight Management: The insoluble and soluble fiber in whole grains provides satiety and improves digestion, aiding in weight management.
• Reduce the Risk of Cardiovascular Issues: One of the main benefits of grains is that it can help lower LDL cholesterol, reducing the risk of coronary heart disease, heart attacks, and strokes.
• Beneficial for Type 2 Diabetes: Regular inclusion of healthy grains is linked with improved blood glucose levels and insulin sensitivity.
• Improves Gut Health and Cancer Prevention: Whole grains have been shown to significantly benefit digestive health and may reduce issues with your digestive system. This could potentially decrease the chances of severe intestinal conditions and related fatalities.

Thus, with so many benefits of grains, it is safe to say that these little powerhouses should be incorporated into your diet, while making sure you exercise portion control!

Type of Grains to Eat

Whole grains offer a variety of nutrients and phytochemicals that can contribute to optimal health and well-being. It is highly recommended to incorporate millets into your diet at least once a week, while whole grains can be had daily, with a balanced portion of 2.5 servings. If you have a health condition, it is important to consult your healthcare practitioner to determine the appropriate portion size for you.

Let's now delve into the different types of grains, exploring their nutritional content and significance in bettering health. All the values provided below for these types of grains are calculated as per 100g edible portion:

Listed below are simple and delicious recipes that you can effortlessly use to incorporate the different types of grains into your meals:

Conclusion

It’s important to take advantage of the many health benefits of grains like millets and wheat as they promote heart health and weight management as well as support digestion. Explore the types of grains available and savour their unique flavours while reaping their nutritional advantages. However, if you are suffering from any health conditions, make sure you first consult a healthcare professional before you incorporate these grains into your daily diet. With effective planning and the right nutrition, you’ll soon be on your way towards improving your overall well-being.