Foods With Healthy Grains

A lot of people enjoy grain foods in their diet for a long, long time now. Healthy grain foods include cereals which are the staple foods of many countries. Studies are trying to discover on the health benefits of grains and cereals like reducing the risk of heart diseases, cancer and diabetes.

Examples of healthy grains are the following: wheat, barley, rice, corn, rye and oats. Whole grains are: wheat germ, wholegrain breads, wholegrain cereals, bulgur, brown rice, and popcorn. Refined grains include cakes, waffles, pasta, white bread, white rice and pizza.

Advantages of Wholegrain Cereals
Wholegrain cereals are known to be good sources of a lot of essential vitamins, minerals and phytochemicals. Cereal foods:

• have low levels of saturated fats but has polyunsaturated fats like omega 3 and linoleic acid which are good for the body.
• are free of cholesterol, thereby reducing the risk of heart diseases.
• are high in soluble and insoluble fiber.
• are good sources of carbohydrates and protein.
• are rich in B-complex vitamins including folate.
• are rich in minerals like iron, magnesium, copper and zinc.
• are also rich in antioxidants which can help lower cholesterol levels in the body.

Phytochemicals in Wholegrain Cereals
The phytochemicals which are found in wholegrain cereals have been found to be abundant with health benefits. Some of the phytochemicals found in wholegrain cereals are:

• Phenolic compounds which work like antioxidants.
• Lignans which can reduce the risk of heart diseases and has shown to slow cancer.
• Phytic acid can lower the glycaemic index of food, which is helpful for people suffering with diabetes and can also help prevent the formation of cancer cells in the colon.
• Saponins, squalene, phytosterols and others are found to reduce cholesterol levels.