Eps 4: 8 Incredibly Useful Grain For Small Businesses
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Hugh Kuhn
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The fiber found in whole grains also has a positive effect on digestive health. The fiber, nutrients, and phytochemicals found in whole grains can enhance insulin sensitivity and glucose metabolism, as well as slow food absorption, which can prevent spikes in blood sugar. The fiber in whole grains may also help prevent diverticular diseases by decreasing intestinal pressure.
Milling is done to make grains more uniform and increase shelf-life, but also removes dietary fiber, iron, and many B vitamins. Refined grains are milled, which is the process of removing bran and germ. The grain-refining process removes the outer coating of a grain, reducing its fiber content.
The term whole wheat may conjure up the image of an entire, unprocessed grain--that is, the fiber-rich coating of the bran surrounding a starchy endosperm and a tiny, reproductive kernel known as the kernel. One problem with the whole grain definition currently in use is that it does not take into account fiber -- and many of the whole-grain products on supermarket shelves have little or none. The descriptions in many studies are inconsistent with the current definition, as they count foods like wheat germ and bran cereals as whole grains. That said, when shopping, it is best to look for whole in the Rye flour, because some manufacturers might be adding a reformulated Rye grain flour into the mix.
Look for breads that have whole grain, whole wheat flour, or another whole grain listed on the first ingredient list, and that contain at least 2 grams of dietary fiber per serving. If you are among the large group of people who can tolerate gluten, whole grain is an excellent addition to your diet because it is an excellent source of antioxidants, vitamins, minerals, and dietary fiber . Because whole grain contains more nutrients than refined grain, it is not the worst thing in the world. Nutritionally, spelt is like modern whole wheat, a rich source of manganese, magnesium, phosphorus, zinc, iron, B vitamins, and fiber.
Whole grains are generally higher in iron, magnesium, manganese, phosphorus, selenium, B vitamins and dietary fiber . These teensy-weensy grains punch well above their weight class, nutritionally speaking. Unlike refined things, whole grains, packed with fiber, have no negative effects on blood sugar or body weight, which allows us to guilt-free indulge in pasta, bread, and cereal.
If you do decide to eat pasta, you are better off choosing whole grains instead of the regular variety, since the former contains fewer calories, more nutrients, and has more filling fiber. The best grain-free dog foods usually have more protein than those made with grains. Refined or processed foods--such as canned fruits and vegetables, non-pulp-based fruit juices, white breads and pastas, and non-whole-grain cereals--are lower in fiber. Foods that do provide fiber may also offer other health benefits, such as helping you maintain a healthy weight and lowering the risk of diabetes, heart disease, and certain types of cancer.
Studies have also shown that foods with more fiber can provide other benefits for heart health, such as lower blood pressure and inflammation. Research in 2009 also suggests that rye fiber is more effective than wheat fiber at improving gut health. A growing body of research shows that choosing whole grains and other low-processed, higher-quality sources of carbohydrates, as well as cutting down on refined grains, enhances health in a number of ways.
A follow-up study to this one, which included men and women in Nurses Health Study I and II, as well as the Health Professionals Follow-up Study, found that replacing white rice with whole grains may help lower diabetes risk. Ultimately, researchers found that the only whole-grain-rich diets that reduced heart disease and type-2 diabetes risk were those that included bran as part of the whole grains, or had high amounts of fiber. The industry-sponsored whole-grain stamp, although intended to guide consumers toward healthier whole grains, identified products that had higher amounts of fiber and lower amounts of sodium and trans-fats, but were higher in sugar and calories than the non-stamp whole-grain foods.
Foods like popcorn, rice, and oatmeal were also included in the whole grains group. Things such as amaranth, bulgur, barley, corn, farro, millet, quinoa, oats, rye, and spelt are all also whole grains. Oats are packed with nutrients and fiber, making them one of the most nutrient-dense whole grains that one can eat. One especially healthy whole-grain bread is the Ezekiel Bread, which is made with several whole grains, like wheat, millet, barley, and spelt, and several legumes. A variety of whole grains, like wheat, millet, barley, and spelt.
Quinoa is packed with more vitamins, minerals, protein, healthy fats and fiber than popular grains like whole wheat, oats, and several others. Amaranth provides 5.17 grams of fiber and 9.35 grams of protein per cup, so it is more than capable as an alternative to every other grain you can think of. Rye contains a peptide called lunasin, which may have a role in preventing cancer, according to a 2015 review.
Whole-wheat flour, wheat bran, nuts, beans, and vegetables like cauliflower, fava beans, and potatoes are good sources of insoluble fiber. Sorghum is a gluten-free grain and may be an excellent choice for people with celiac disease. An individual would need to eat 10 bowls of multigrain Cheerios, 16 slices of whole-wheat bread, or nine cups of brown rice in order to reach the recommended amount of fiber for a U.S. adult in one day.