A huge number of Indians have fallen prey to a multitude of metabolic disorders due to changes in lifestyle
habits in recent years, and hence has come the surge of "health foods". The fad for fortified foods like oats,
multigrain, wholegrain and 7 grain is on the rise, as these provide convenience of availability and lesser
cooking time. These are also marketed to be ideal for inclusion in breakfast and lunch menu, as they
supposedly meet the daily dietary requirements of proteins, carbohydrates, fiber and vitamins of our body.
Grains are fruits of the grass family with or without the fruit layer and have a longer shelf life
as compared to fruits or other staple foods. These can also be ground in a mill and included as
flour in many traditional food items. They are rich in proteins, and hence are an essential for
human body for synthesis of hormones, antibodies, bones, muscles, tissues, etc These grains
can be of two types
- Whole grain products include wheat flour, oatmeal, cornmeal, brown rice, etc.
- Refined grains include the milled varieties wherein the bran and germ layers are lost to produce
smooth grain varieties with increased shelf life, albeit with loss of fiber iron and some essential
vitamins. Includes white bread, rice and flour.
Whole Wheat
Refers to the unmilled variety of wheat with intact bran, germ and endosperm, but whole wheat
might be partially processed to be included in noodles, pastas, breads and biscuits, in which case
loss of some dietary fiber and vitamins becomes unavoidable. Hence, selection of food products
labelled as 100% whole wheat is important to reap the complete benefits.
Health benefits of Whole Wheat
- Weight loss, as they are rich in fiber
- Protection from development of metabolic syndrome, especially
those arising due to obesity like type 2 diabetes and cardiovascular conditions
- Betaine in whole wheat reduces chronic inflammation
- Improves gastrointestinal healt
Maize/Corn
Unprocessed corn is rich in fiber, Vitamin B, Vitamin A and antioxidants. Meanwhile, processed
corn is loaded with sugar and needs to be avoided. Eating corn in the form of popcorn and soup
is the best way to reap its health benefits.
Health benefits of Maize/Corn
- High fiber content prevents constipation and other gastrointestinal problems
- Rich in calories makes it an ideal breakfast or snack
- Rich in B vitamins (thiamine and niacin) maintains nerve health
- Rich source of minerals (phosphorous, iron, magnesium, etc.) maintains bone and heart health
- Vitamin A maintains eye and skin health and boosts the immune system
Chana Dal
Baby chickpeas are available in split and polished form and are included
in traditional Indian cuisines like dal, sweets and savouries used either whole or roasted
and ground to form flour (besan).
Health benefits of Chana Dal
- Rich in fiber, reducing bad cholesterol
- Rich source of calcium and proteins along with minerals (zinc, copper and manganese etc.)
- With a glycemicindex <10, it is ideal for diabetics diet
Barley
- High in maltose sugar, barley is a cereal grain highly rich in nutrients as compared to
other cereal counterparts. Extensively used in beer making as well as sweetener, it is
also available as flour or flakes.
Health benefits of Barley
- Lowers cholesterol and maintains intestinal health
- Prevents plaque formation and maintains heart health
- Reduces risk of type 2 diabetes
Ragi
Widely cultivated in India throughout the year, when used as whole grain, is rich in proteins
and minerals. It is one of the easily digestible foods with a high carbohydrate content and
certain essential minerals and vitamins.
Health benefits of Ragi
- Very rich source of gluten free protein - ideal for gluten intolerant individuals
- Rich in calcium, its routine inclusion in diet prevents bone problems
- High fiber and low fat combination aids in weight loss
- An excellent baby food
Oats
An ideal breakfast meal, consumed as a porridge or even cereal.
Health benefits of Oats
- Rich in dietary fiber, lowers cholesterol
- Improves gastrointestinal health, boosting growth of good bacteria
- Its phytochemical constituents possess anti-cancer properties
- Reduces blood sugar, maintains health and longevity
Bajra
Most commonly consumed staple food in many parts of the country, it is known as the poor
man's food. Widely recommended by dieticians and nutritionists, the almost forgotten cereal
benefits health in various possible ways
Health benefits of Bajra
- Rich in amino acids and is an excellent source of energy
- High fiber content maintains intestinal health
- Efficiently reduces cholesterol
- Effective for treatment of epilepsy, piles
- Maintains blood sugar levels in Diabetes
Multigrains can be termed as packaged goodness, but anything in excess can be harmful,
and extra care needs to be taken while selecting over the shelf varieties in case of
individuals allergic to particular grains or those with kidney dysfunction. And somehow by
exaggerating the foods, we tend to lose their essence, eating only those that increase
calories and deteriorate health.
