Whole Grain Cereal

The Food Pyramid balances itself on a large base of humble cereals along with other plant-based food. Whole grain cereals are rich in complex carbohydrates and supply proteins, phytochemicals and dietary fiber. The benefits of including whole grain cereals into your meal are many. Wholegrain cereals of various kinds are recommended as part of a healthy diet. Find out how you can make simple changes to include whole grain cereal into your dietary routine.

Whole grain Cereal

Whole grain cereals are powerhouses of fiber and nutritive value. Whole grains include wheat, oats, corn, brown rice, barley, bulgur, millet, wild rice and quinoa. Bran or outer layer of a grain is a rich source of niacin, thiamin, riboflavin, magnesium, phosphorus, iron and zinc.

Bran also provides vital fiber. The endosperm or kernel forms the core of the grain. This part contains protein and carbohydrates and has small amounts of vitamins and minerals. The germ is a concentrated source of vitamin E, magnesium, phosphorus, iron, zinc and riboflavin and thiamin.

• Low in saturated fat
  
  
• Rich source of polyunsaturated fats, including omega 3 linoleic acid
  
  
• Cholesterol free
  
  
• High fiber content
  
  
• A powerful source of protein
  
  
• Abundance of B complex vitamins, including folate
  
  
• A good source of iron, magnesium, copper, phosphorus and zinc
  
  
• A good source of antioxidants and phytochemicals
  

In refined cereals, the bran and germ layers are removed during processing. This leads to loss of fiber, folate, phytochemicals and selenium. Refined cereals tend to cause upsurge of blood sugar on account of higher GI. Breakfast in most homes is a bowl of cereal. You can opt for breakfast cereals made of whole grain and enjoy the manifold benefits. Wheat or bran or oatmeal cereals can give you a healthy start to the day. Choose a whole grain bagel and you can be assured of a low-fat breakfast. Go in for multi grain muffins or whole-wheat toast.

Benefits of whole grain cereals

• Phytochemicals such as lignans lower risk of coronary heart disease
  
  
• Phytic acid offers benefits to those suffering from diabetes
  
  
• Phenolic compounds offer antioxidant benefits
  
  
• Saponins and squalene help reduce blood cholesterol
  
  
• Whole grain cereals protect against heart disease
  
  
• High fiber food made with whole grain cereals are ideal for those on a weight management program
  
  
• Due to high fiber content, there is feeling of fullness and digestion takes longer. High fiber also aids in better movement of food through the digestive tract. This reduces chances of colon cancer and diverticulitis.
  

Whole grain cereals tips

Whole grain cereals must be carefully stored to preserve their aroma and freshness. Keep them in a dry and cool area in an airtight container.

• Opt for wholegrain breads, multi-grain bagels and brown rice. Use wild rice or bulgur or kasha in pilafs and risottos.
  
  
• Substitute rolled oats or crushed bran cereal for dry breadcrumbs.
  
  
• Look for whole-wheat pasta, pita bread or rye bread.
  
  
• Add whole grain cereals in soups, stews and casseroles.
  
  
• Snack on baked tortilla chips, popcorn or toasted oat cereal.
  
  
• Include chickpeas, kidney beans, split peas and other legumes into your diet.
  
  
• Use whole-grain bread or cracker crumbs in meatloaf.