Manage body weight through whole grain food Diet

Recently many diet conscious people are switching to
“whole grain food” recipes as it does release energy
slowly, feels one fuller (not hungry) for a longer
duration, thus reduces temptation towards frequent
snacking. The people who eat more whole grain tend to
have healthier body weights and gain less weight over
time than those who don’t. This is useful for managing
weight on long-term basis.

For example cooked brown rice (kajo thandulu) has
similar calories like white rice, but it is more
nutritious, and healthier, at the same time it needs
more chewing than white rice. In addition to having
greater nutritional value, brown rice is also believed
to be less constipating than white rice. Magnesium is
one main mineral that is lost or reduced during
polishing. One cup of cooked brown rice contains 84 mg
of magnesium, whereas one cup of white rice contains
19 mg.

Brown rice is unpolished rice. Brown rice is obtained
by removing the husk (thussu) of paddy. The brown
color is due to the thin layer of bran sticking onto
the rice grain. Brown rice has a mild nutty flavor,
and poor aesthetics. Half a century ago dehusking used
to be carried out by hand pounding (kaanDooche) until
the machines in the rice mills took over that job.
Pounding stick (kaanDaNa) has been one of the items
worshipped at the naandi function before an important
event. Hand pounded one is more nutritious since it
leaves vitamin-containing germ of the grain intact.

Similar concept is applicable in case of wheat, and
all other grains. I prefer whole wheat brown bread or
multi-grain bread over white bread. Multi-grain bread
may contain pieces of grains that troubles chewing. My
friend mixes flours of wheat, rye, barley, oats, and
ragi (nanchaNo) to make chapathies and poories.
Instead of just beans I prefer 14-bean mixture in
curries. Here micro-nutrients from all varieties of
beans are obtained.

In simple words the whole grains consist of three
elements:
1. A fiber-rich outer layer
2. A nutrient-packed intermediate layer (the bran and
the germ)
3. A starchy core (the endosperm)

The fiber in whole grains provide some friction,
facilitates smooth functioning of digestive tract.
Fiber from whole grains promotes the intestines
working. Moreover risk of some types of cancer
especially cancers of the stomach and colon is lower
with higher intakes of whole grains.

Lead to a healthier heart. Heart-healthy diets rich in
whole grain foods can reduce the risk of heart
disease. Whole grain foods, is recommended as part of
a diabetic diet.

Today whole grain items are more expensive than the
common grains, mainly due to its low demand, low shelf
life. Similarly multi-grain bread is more expensive.

Note: Whole grain food Diet that releases energy
slowly. On the other hand use honey or glucose
releases energy quickly (athlets use this method).