Sneha Sadhwani
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Written By: Sneha Sadhwani | Updated : September 25, 2014 4:19 PM IST
In India, most people eat wheat or rice as part of their staple diet, but little importance is given to wholegrain cereals. These are extremely rich in nutrients and should be incorporated into your daily diet. Here's a list of four such wholegrain cereals by nutritionist Sneha Sadhwani.
Wholegrain cereals consist of three parts -- the outer layer of the grain (bran), endosperm, which is the middle main part of the grain and germ, which is smallest part of the grain. Cereals are divided into two types -- wholegrains and refined grains. Wholegrains are believed to be healthier as they have all the three parts and contain complex carbohydrates, whereas refined grains undergo processing and they lose bran, germ, and also nutrients such as thiamine, riboflavin, niacin and iron, which may be added again. Wholegrain cereals lower the risk of diabetes, cardiac diseases, colon cancer, etc. whereas refined cereals contain high amounts of salt and sugar which increases the glycemic load and causes furtherspikes in blood glucose levels. Let's have a look at healthy cereals you should add to your diet.
Barley or jau
It was a staple cereal of ancient Egypt, where it was mainly used as fodder for animals or as a source for making beer. Later, health benefits of barley were discovered. Barley has a chewy consistency and it is a good source of manganese, selenium, phosphorus, thiamine, niacin and magnesium. Along with all these minerals and vitamins, barley is an excellent source of dietary fibre which makes it very useful and important cereal in the management of diabetes, blood pressure, obesity and also various heart diseases. Its high beta-glucan content forms a viscous (thick) gel in the stomach which binds the bile acids and lowers cholesterol.
Healthy recipes you could try: Barley khichdi (cereal-pulse combination improves the quality of protein), barley idli (2-3 spoons barley flour should be mixed with the idli batter to improve the quality of carbohydrates), barley pulao with lots of vegetables or chicken.
Quinoa
It is a gluten-free cereal which is believed to have many health benefits. Quinoa is one such cereal which is a source of good quality protein or complete protein that means it contains all the nine essential amino acids. This is mainly due to the presence of the amino acid lysine which is not present in most of the grains, but is present in quinoa which makes it a good source of vegetarian protein.
It also contains healthy carbohydrates with a high content of dietary fibre, which slows down digestion and absorption and reduces sudden rise in blood glucose levels after a meal, thus making this cereal very beneficial in the management of diabetes. Quinoa is also very useful in the treatment of migraines. It is a good source of magnesium which helps keep the blood vessels smooth which increase the blood flow thus reducing migraine attacks.
Healthy recipes you could try: Quinoa porridge (skimmed milk), quinoa tabbouleh, herbed quinoa salad.
Bulgur wheat or dalia
Wheat kernels when broken down to small pieces are known as bulgur wheat or dalia and most commonly used in European, South Asian and MIiddle East cuisine. It is better than wheat flour as it contains outer bran and germ which makes it a good source of dietary fibre. It is low in fat it is useful in the management of obesity as well as diabetes. The high fibre content gives you a feeling of fullness and satiety and reduces the caloric intake. Thus, rice or even wheat flour chapatti should be replaced with dalia to maximise weight loss. In addition, it is a good source of protein, iron vitamin B-6, magnesium and phosphorus.
Healthy recipes you could try:Dalia vegetable upma, dalia porridge (skimmed milk), dalia moong dal khichdi and tabbouleh.
Ragi or nachni
In India, ragi is widely cultivated in Karnataka. This cereal is rich in potassium which is very important for smooth functioning of nerves as well as muscles including heart. Potassium is also important for building muscles and to maintain normal body growth. Therefore, ragi kanji is very nutritious for a weaning baby. Also, it is a good source of calcium which helps keep bones and teeth strong. Ragi is also a good source of iron and a very important ingredient for someone anemic. Along with this, ragi contains healthy carbohydrates and dietary fibre making it useful in management of diabetes and high levels of blood cholesterol.
Healthy recipes you could try: Ragi pancakes, ragi porridge, ragi balls.
So add these cereals to your diet and be more healthy for life.
Image source: Getty Images
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