Food / Cooking

Reasons Why You Won’t Want To Miss Out On Whole Grains

Whole grains are believed to be nutritionally superior to refined grains in the area of dietary fiber (as much as 4 times), antioxidants, protein, amino acid, minerals like magnesium, manganese, phosphorus, and vitamins including niacin, vitamin B6, and vitamin E. Manufacturers are sometimes required by law to fortify refined grain products to make up for the loss of vitamins and minerals. Whole grain has also been proven to maintain a healthy heart. Dietary fiber is one of the most important benefit as it has been shown to reduce the incidence of some forms of cancer, digestive system diseases, gum disease, coronary heart disease, diabetes, and obesity. Below are some of the healthiest grains found on this planet.

  1. Barley
  2. Malt syrup and sweeteners are made from sugar that comes from sprouted barley, which maltose levels are naturally high. Fermented barley is used as an ingredient for alcoholic beverages like beer. Barley is a better breakfast choice than oats as it is more effective in reducing glucose and insulin responses.

    % Daily Values of Cooked Barley (1 cup, 157 grams)
    24 – Dietary fiber
    20 – Manganese
    19 – Selenium
    16 – Niacin

  3. Brown Rice
  4. I knew from mum that brown rice is healthier than white rice cause I’ve been eating it for dinner every night since 5 years go. To me, the only difference seems to be the color. Actually, it’s not only that. I learned that a whole grain of rice has numerous layers. Removing only the outermost layer, hull, would give us brown rice which has most of it’s nutritional values preserved. The white rice that we normally see has gone through 3 more processes which are milling to remove the bran, the germ layer, and the aleurone layer which is rich in essential fats that are easily oxidized. Brown rice regulars 49% less likely to gain weight than white rice regulars.

    % Daily Values of Cooked Brown Rice (1 cup, 195g)
    107 – Manganese
    21 – Magnesium
    15 – Vitamin B6
    15 – Phosphorus
    14 – Dietry Fiber

  5. Buckwheat
  6. Domesticated and first cultivated in southeast Asia, buckwheat is something that can be found anytime and serves well as an alternative to rice. Wheat intolerance people eat buckwheat as a substitute for grains because it is actually a fruit seed that is related to rhubarb and sorrel. Buckwheat contains rutin, a medicinal chemical that strengthens capillary walls, reducing hemorrhaging in people with high blood pressure and increasing microcirculation in people with chronic venous insufficiency.

    % Daily Values of Buckwheat Groats Roasted (1 cup, 168g)
    34 – Manganese
    21 – Magneseum
    18 – Dietry fiber
    12 – Copper
    12 – Phosphorus

  7. Oats
  8. Oats may also be consumed raw as cookies with raw oats are becoming popular. Oat is the only cereal containing a globulin or legume-like protein, avenalin, as the major (80%) storage protein. Oats extract can be found in skin products to soothe skin conditions. The protein found in oats are almost the same in quality to soy protein, which has been shown by the World Health Organization to be the equal to meat, milk, and egg protein. The protein content of the hull-less oat kernel (groat) ranges from 12–24%, the highest among cereals.

    % Daily Values of Toasted Oat Cereals (1 ounce, 28g)
    98 Folate
    46 Iron
    41 Manganese
    26 Riboflavin
    26 Niacin
    26 Vitamin B6
    26 Zinc
    13 Thiamin
    11 Sodium
    11 Phosphorus

  9. Rye
  10. Rye is generally available in its whole or cracked grain form or as flour or flakes that look similar to old-fashioned oats. Because it is difficult to separate the germ and bran from the endosperm of rye, rye flour usually retains a large quantity of nutrients, in contrast to refined wheat flour.

    % Daily Values of Crispbread Rye Crackers (1 cup, 55g)
    68 – Manganese
    36 – Dietry Fiber
    29 – Selenium
    15 – Phosphorus
    11 – Magnesium

  11. Wheat
  12. The most important cereal crop in the world, wheat is the main ingredient that makes up the everyday food that we eat. Bread, pasta, bagels, crackers, cakes, and muffins are just a few from the list of food made from wheat.

    Unrefined wheat presents more nutrients than refined ones. So it is crucial that you choose whole wheat products in order to receive it’s wholesomeness.

    % Daily Values of Whole Wheat Bread (1 slice, 46g)
    43 – Manganese
    25 – Selenium
    11 – Dietry Fiber

Vitamins and Minerals Explained

  • Dietry Fiber

    • reduces the risk of colon cancer and hemmorhoids.
    • provides bulk and reduces fecal matter passage time.
    • is food to ‘friendly’ bacterias found in the large intestines thus encouraging larger populations. Imagine making condoms illegal.
    • ‘friendly’ bacterias produce butyric acid which helps the cells maintain a healthy colon.
    • ‘friendly’ bacterias also produce propionic acid used by the liver, which helps to lower blood cholesterol levels.
    • ‘friendly’ bacterias also produce acetic acid used by cells in the muscles.
    • larger populations of ‘friendly’ bacterias will crowd out the ‘disease causing’ bacterias, indirectly protecting the intestinal tract.
    • is rich in beta glucan that binds bile acids to feces, thus reducing cholesterol levels.
    • less bile equals to forcing the body to make more bile by breaking down cholesterol, which in turn reduces cholesterol levels.Good for people with heart diseases.
    • is also good for diabetics as it helps prevent blood sugar levels from rising.

    % Daily Values
    36 – Crispbread Rye Crackers (1 cup, 55g)
    24 – Cooked Barley (1 cup, 157 grams)
    18 – Buckwheat Groats Roasted Cooked (1 cup, 168g)
    14 – Cooked Brown Rice (1 cup, 195g)
    11 – Whole Wheat Bread (1 slice, 46g)

  • Magnesium

    • is a co-factor for more than 300 enzymes some which are involved in the body’s use of glucose and insulin secretion.
    • balances the action of calcium which leads to relaxed nerves and muscle tone.
    • reduces the severity of asthma.
    • lowers high blood pressure.
    • reduces the frequency of migraines.
    • reduces the risk of heart attack and stroke.
    • decreases occurrence of muscle cramps, tension, soreness and fatigue.
    • is mostly found in bones which make up 66% of our body’s total magnesium.
    • helps protect against atherosclerosis, a chronic disease affecting arterial blood vessels, by increasing blood levels of nitric oxide.

    % Daily Values
    21 – Buckwheat Groats Roasted Cooked (1 cup, 168g)
    21 – Cooked Brown Rice (1 cup, 195g)
    11 – Crispbread Rye Crackers (1 cup, 55g)

  • Manganese

    • 1 cup of cooked brown rice and you have all the manganese you need for the day.
    • is a type of mineral that generates energy from protein and carbohydrates.
    • is also involved in the synthesis of fatty acids that are responsible for maintaining a healthy nervous system.
    • is one of the key element that is included in the production of cholesterol used by the body to produce sex hormones.
    • makes up the antioxidant enzyme called SOD that acts as an important antioxidant defense in nearly all cells exposed to oxygen.

    % Daily Values
    107 – Cooked Brown Rice (1 cup, 195g)
    68 – Crispbread Rye Crackers (1 cup, 55g)
    43 – Whole Wheat Bread (1 slice, 46g)
    41 – Ready To Eat Toasted Oat Cereals (1 ounce, 28g)
    20 – Cooked Barley (1 cup, 157 grams)

  • Niacin (a type of B vitamin)

    • reduces total cholestrol and low density lipoprotien levels.
    • prevents free radicals from oxidizing low density lipoprotien which then becomes harmful to blood vessel walls
    • reduces blood clots by reducing platelet arrgegation.

    % Daily Values
    26 – Ready To Eat Toasted Oat Cereals (1 ounce, 28g)
    16 – Cooked Barley (1 cup, 157 grams)

  • Selenium

    • is a very important element of the thyroid hormone metabolism, anti oxidant defense systems and immune functions.
    • induces DNA repair and unification in busted cells
    • inhibits expansion of cancer cells and induces their apoptosis(suicide).Imagine cancer cells slitting their wrists.
    • is included in active sites of one of the body’s most powerful anti oxidant enzyme, glutathione peroxidase, used to detoxify numerous potentially harmful molecules.
    • functions with vitamin E in preventing cancer

    % Daily Values
    29 – Crispbread Rye Crackers (1 cup, 55g)
    25 – Whole Wheat Bread (1 slice, 46g)
    19 – Cooked Barley (1 cup, 157 grams)

  • Copper

    • reduces the symptoms of rheumatoid arthritis, the autoimmune disease that causes chronic inflammation of the joints.
    • promotes the lysyl enzyme activity, which ministers for the basic material and elasticity in blood vessels, bones and joints.

    % Daily Values
    12 – Buckwheat Groats Roasted Cooked (1 cup, 168g)

  • Phosphorus

    • forms the mineral matrix of the bone.
    • is a necessary element of life critical compounds like ATP, the ‘molecular currency’ of intracellular energy transfer.
    • is an essential component of nucleic acid which are building blocks of the genetic code.
    • is also a necessary compound of cell membranes and nervous system structures.

    % Daily Values
    12 – Cooked Brown Rice (1 cup, 195g)
    15 – Crispbread Rye Crackers (1 cup, 55g)
    12 – Buckwheat Groats Roasted Cooked (1 cup, 168g)
    11 – Ready To Eat Toasted Oat Cereals (1 ounce, 28g)

2 replies on “Reasons Why You Won’t Want To Miss Out On Whole Grains”

While whole grains are indeed an important part of most diets (although not entirely necessary, see the traditional diets of Inuit, Masaii, polynesian, Australian Aboriginal), it is important to prepare them properly. They can be toxic, harmful to the digestive apparatus and cause nutritional deficiencies if not prepared by traditional methods. See

Basically all grains, nuts and some seeds should be soaked at least 7 hours before cooking.

There are some traditional grain recipes on Nourished Magazine to try.



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