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Whole Grains Protect The Whole Body

What are the Benefits of Whole Grains?

Some people are increasingly aware that fruits and vegetables contain disease-fighting phytochemicals and antioxidants, but they do not realize whole grains too offer many health benefits including many that are not found in fruit an vegetables. For example, whole grains have some valuable antioxidants not found in fruits and vegetables, as well as B vitamins, vitamin E, magnesium, iron and fiber.

The medical evidence is clear that whole grains reduce risks of heart disease, stroke, cancer, diabetes and obesity . Few foods can offer such diverse benefits.

People who eat whole grains regularly have a lower risk of obesity, as measured by their body mass index and waist-to-hip ratios. They also have lower cholesterol levels. Because of the phytochemicals and antioxidants, people who eat, for example, four-five rotis made from home ground whole wheat atta(whole flour, ground at home or in the nearby chakki), instead of bread, reduce their risk of heart disease by 25-36%, stroke by 37%, Type II diabetes by 21-27%, digestive system cancers by 21-43%, and hormone-related cancers by 10-40%.

Whole grain, including whole cereals and whole pulses, should be everyone's first choice. Eat chilke vali dal instead of dhuli dal. Whole grains are preferred to refined grains.

Whole grains are more nutritious and disease preventing than refined grains. Freshly made refined grain products like boiled rice, idli, upma, dosa etc are better than packed refined grain products (pasta, noodles). Rotis are better than buns. Rotis are better than breads.

Examples of some whole grain preparations :

Wheat	Roti, parantha, bahkri,puri, dhalia ,whole bread (Many a times in India the brown bread which is available in the market is not made of whole wheat but a brown color has been added to the refined flour. Also, bread would still contain trans-fatty acids. Go for freshly made rotis, rice instead of bread.
Maize	Roti, bhutta, cornflakes, corn soup.
Ragi	Ragi balls, roti,porridge,dosa. Bajra-roti, Jowar-roti, Buck Wheat(Kutu)-Roti, Poori, Oat- Oatflakes, oatmeal.