Whole grains and benefits : why adding it to our food?

What if we told you that your Saturday night's pop corn increases your longevity? It's true! (Only if it's homemade and without butter... what, we can't have everything you know!)

Yes, pop corn is part of whole grains, foods which its benefits have been proven. And not only are they beneficial for the health, but it's also very affordable and is easily added to various kind of plates.

After understanding this ally better, you'll never want to do without it anymore!

Why are whole grains better for health than refined grains?

It's very simple!

Whole grains has 3 components :

1. Bran (external layer)
2. The seed (heart of the grain)
3. The endosperm (in-between the external layer and the heart of the grain)

In refined grains, there's only one component left :

1. The endosperm

Most nutritious elements are into bran and the seed (insoluble fibers, proteins, minerals, B vitamin, E vitamin, good fats, antioxidants, phytonutrients).

As for the endosperm, it mainly contains carbohydrates, proteins and a bit of vitamins, which makes it less nutritious than whole grains .

Whole grains and benefits it has on health

Most of studies done on the topic so far proves it : eating great amount of whole grains is directly linked to a better health and a greater longevity.

The ideal amount? Between 2 to 3 portions, this amount would have the potential to reduce of about 20% risks to die prematurely of any health problem compared to people which eats less than a portion of whole grains everyday.

7 exemples of benefits of whole grains on health :

1. Reduce risks of colorectal cancer
2. Réduce risks to develop type 2 Diabetes
3. Maintain a good arterial pressure
4. Decreases cholesterol
5. Increase feelings of satiety
6. Better digestion and intestinal regularity 
7. Decreases inflammation (roots for many chronic diseases)

What's a portion of whole grains?

• 1 bread slice
• 2 cups of nature flavoured pop-corn
• ½ cup of rice or pastas

Whole grains for gluten intolerant

Whole grains can be divided into 2 categories :

1. Grains form cereals (for exemple : wheat, spelt, Khorasan wheat, bulgur, couscous, rye and barley)
2. Grains from other plants (for exemple : amaranth, corn, millet, quinoa, rice, buckwheat, sorghum and teff)

Whole grains from the first category contains gluten, when ones from the second category don't have any.

As for oat, we believed for a long time that it contained gluten but, it was in fact shown that it was surrounding cultures which often contaminated it. So now we know that gluten intolerant may eat oat in small amount without any problems.

Whole grains to add to your plate

Here's few whole grains yu could add you your recipes. Buy in bulk and you'll see, it'll be easy to try it out!

Recipes to add whole grains to your food

If you don't dare yet to eat 100% whole grains, start slowly by replacing daily refined grains by whole grains (brown rice, brown pastas, whole wheat bread).

To go to the superior level, here's few easy recipes to add to your daily routine :

• Homemade granola maison (gluten free)
• 7 quinoa salads recipes
• Italian style bulgur with lentils
• Minced chicken with curry and quinoa
• Spelt risotto with wild mushrooms
• Indian style barley and lentils soup

To be short, whole grains are allies you should keep closer, it's accessible, affordable and so delicious! 

What more could we ask?