Whole grains are foods prepared from the whole grain seed, typically called the kernel, which is made up of the bran, germ, and endosperm. If the kernel has been broken, crushed, or flaked, it must preserve just about the same relative proportions of bran, germ, and endosperm as the initial grain to be called whole grain
Whole grain products include oatmeal, brown rice, popcorn, whole wheat flour, sprouted grains and whole wheat bread. Whole-grain pasta is also available in some stores’ natural-food section.
A product made by processing oats. In North America, oatmeal denotes any crushed oats, cut oats, or rolled oats included in recipes such as oatmeal cookies. The porridge prepared from this is also called oatmeal or oatmeal cereal. On the other hand, in other parts of the world, oatmeal means coarsely ground oats. There has been growing interest in oatmeal in recent years owing to its health benefits. Daily consumption of oatmeal lowers blood cholesterol.
Brown rice is unmilled or partially milled rice, a type of whole grain. It has a slight nutty flavor, is chewier than white rice, becomes stale more quickly, but is far healthier. Any rice—sticky rice, long-grain rice, or short-grain rice, may be eaten as brown rice.
Popcorn, like all six kinds of corn, is a cereal grain and comes from a wild grass. Its scientific name is zea mays everta—the only kind of corn to actually pop. Popcorn is a favorite snack, be it both sweet and salty by fans around the globe. One reason for its popularity is its nutritional value. One cup of air-popped popcorn includes 31 calories, one gram of protein, six grams of carbohydrate, one gram of fiber and just a smidgen of fat. Americans chomp through more than 18 billion quarts of popped popcorn every year, which equals more or less 56 quarts per man, woman and child.
Whole Wheat Flour
Whole wheat flour is made from the whole kernel, together with the germ and bran. Whole wheat flour thus has more fiber, more nutrients, and a more complex flavor compared to white flour. There are two classes of whole wheat flour. Pastry flour comes from low-gluten soft wheat, while bread flour, comes from hard wheat and has the firmness and elasticity that benefit bread.
Carbohydrates in nutrition
Complex carbohydrates are mainly those foods in wholegrain form such as oats, wholegrain breads, brown rice and muesli. Complex carbs are broken down into glucose more gradually than simple carbohydrates and therefore give a slow, steady flow of energy during the day
Simple carbohydrates are those foods that have been processed and broken down prior to being put back together again in an artificial way such as to produce chocolate. Natural simple carbohydrates are the healthier carbs to include in the diet, particularly for those who are trying to lose weight.
Natural foods made up of mostly simple carbohydrates:
Processed foods that have a large proportion of simple carbohydrates.
- Table sugar
- Boiled sweets
- Mint sweets
- Tinned fruits
- Soft drinks
- some puddings