Diet Blog

Grains and cereals are present in all diets in some form or the other. Of all the grains, it is better to implement the usage of whole grain breads and cereals in the diet as it is a healthier option and helps in weight loss.

Whole grain cereals are very nutritional as they are a good source of vitamins, phytochemicals and minerals that are needed in your day-to-day life. They have a lot of fiber in its bran, endosperm and germ - which are the three layers of all whole grain cereals. These whole grain cereals are cereals that are though low in saturated fat are a high source of polyunsaturated fats that include omega 3 linolenic acid.

Whole grain cereals are basically cholesterol free and composed of resistant starch. It is a great source of soluble and insoluble fiber, and a very important source of carbohydrates and proteins. You get your daily dosage of B-complex vitamins and folate in your whole grain cereals. This is why you have to have a daily intake of whole grain cereals.

Besides all this, whole grain cereals are great sources of minerals like iron, copper, phosphorus, zinc and magnesium. The antioxidants and phytochemicals that are found in whole grain cereals help in lowering blood cholesterol levels too. The phytochemicals found in whole grain cereals are lignans, saponins, phenolic compounds and phytic acid. The lignans lowers risks of coronary heart diseases while saponins are helpful in lowering blood cholesterol. The phenolic compounds have antioxidant effects.

It is of no use eating refined grains as when refined, the grains lose the bran and germ layers. With this, 66% of fiber, 62% of folate, 92% of selenium and 99.8% of phytochemicals of the grains are removed. Though it may be possible to add some fiber, vitamins and minerals to the refined cereals, it is not possible to add the lost phytochemicals to it. In addition to all this, it is not advisable to eat refined cereals as they have a higher GI than wholegrain counterparts. With this higher GI there is a steep increase in blood sugars. This does not occur in whole grain cereals as they have a lower GI which leads to a slow increase in blood sugars.

Whole grain foods generally take a longer time to digest, and thus gives a feeling of fullness. This discourages a person under a weight loss program from overeating. This is how it basically helps in weight loss. Moreover, whole grain cereals are low in saturated fat but have lots of beneficial polyunsaturated fatty acids in them. In addition to helping in weight loss, whole grain cereals also helps in the prevention of heart diseases and reduce the possibility of developing diabetes type 2.