Here's why cereal grains should be a big part of your diet
Eaten by humans since Neolithic times, whole cereals or grains – wheat, corn, oats, millet, barley and rice – contain healthy complex carbohydrates and plenty of protein. Eating oats is a great way to keep your energy levels up as they keep you feeling full and wholegrains are also good foods for keeping you healthy. Always choose the wholegrain versions for maximum health benefits.
Eating grains regularly can make you healthier, and cut down the likelihood of developing serious diseases.
Grains contain naturally occurring nutrients called phytochemicals, which have been proved to help prevent cancer.
The essential fatty acids (EFAs) in grains help to metabolise bad fats and along with regular exercise reduce the risk of cardiovascular disease.
Always go for ‘whole grains’ (eg brown rice, wholemeal bread), because the husk of each grain (the bran) is rich in nutrients.
Our guide to grains
Wheat – probably the oldest in the grain family and a good source of complex carbohydrate, wheat is often cited as inducing allergies, thanks to the refining processes involved. Check your own wheat tolerance levels and always eat whole grains – then you won’t miss out on its B vitamins, calcium, zinc, copper or iron.
Corn – the number one field crop in the US, corn (maize) contains various B vitamins, fibre, vitamin C, phosphorus and manganese. Its high fibre can alleviate Irritable Bowel Syndrome and the folic acid helps reduce the risk of heart disease. Two healthy options are to eat popcorn or corn on the cob.
Brown rice – this grain is high in complex carbohydrates – useful for beating depression – as well niacin, a known promoter of good nerve cell function. Stick to brown rice, which contains more nutrients and fibre than white, and three times as much potassium. It’s also gluten free.
Oats – a relatively new grain crop, oats are high in soluble fibre, making them perfect for slow sugar-release so that you feel full and you don’t suffer energy highs and lows making them a good snack to have a few hours before keeping fit. They’ve been found to have anti-inflammatory properties and contain a large amount of flavenoids (anti-oxidants that help prevent heart disease and cancer). Oats taste great as porridge, made simply with water and a little salt or dried fruit.