In this video I discuss what are grains, what are whole grains, the difference between whole grains and refined grains, some of the health benefits of whole grains, and some popular foods that are made with grains.
Transcript
Grains
What are grains? Grains are small, hard, dry seeds. There are many different grains such as barley, oats and quinoa. Corn, rice and wheat account for most of the world’s grain harvest. Rice and most wheat are consumed directly as food, corn is largely used for livestock and poultry feed. Almost half of the world’s grain is produced in just 3 countries, China, the US, and India.
Grains can be divided into 2 subcategories, whole grains and refined grains. Whole grains contain the entire grain kernel, which includes the bran, the endosperm, and the germ. Refined grains refers to grain products that have been modified from their natural composition, this usually involves the removal of the bran and germ.
The nutritional difference between whole grains and refined grains is dramatic. The bran is typically high in fiber, protein and b vitamins. The germ is also high in protein, fiber and b vitamins, and it contains healthy polyunsaturated fats.
While refined grains are stripped of the bran and germ, they are usually enriched with some of the nutrients that have been lost. But, the nutrients that are replaced are no where near the original amount, and many times the body doesn’t use or process these nutrients the way it does when the food item is in its original form.
Consumption of whole grains has been linked with a decrease in risk of cardiovascular disease. In some people, it has lowered triglyceride levels, and has shown an inverse relationship to hypertension and obesity, when compared to refined grain consumption. Whole grains also lower spikes in blood sugar and because of their high fiber content can aide in digestion.
Some foods made from grains include bread, pasta, oatmeal, breakfast cereals and tortillas. Grains are an essential part of any balanced diet, so, make sure the grains you are consuming are whole grains.
Timestamps
0:00 What are grains and the types of grains
0:25 Structure of whole grains and refined grains
0:45 Nutrition of whole grains and refined grains
1:18 Health benefits of whole grains
1:39 Popular foods made from grains
