22 Jun
Health Blog

Whole grain diet – make a switch

Before we proceed further, let’s have an idea what whole grain is? Any grain is mainly sub-categorized into two groups – whole grain and refined grain. Whole grain preserves all three parts called:

Bran: Outer shell of grain which is packed with fiber, antioxidants and numerous minerals.

Endosperm: After that comes this second or middle layer which generally contains carbs.

Germ: Innermost layer provides plenty of vitamins, protein and plant compounds.

Whereas, refined flours are mostly stripped off germ and bran, leaving only the endosperm to achieve finest texture, color and extra life of flour. Once you develop the habit of consuming whole grain in your dietary, you will find them full of nutrients, nice texture and most importantly the flavor which circulate energy in your body.

Americans health and human services department had issued a dietary guideline in 2005 to include at least three servings of whole grain a day. (Source: Everyday Health.com)

Adding more whole grain over refined flour in your life is a smart choice indeed. It not only fill you up with vitamins and fibers but also satisfy your taste buds without any guilt. Through this blog I intend to take you on a culinary journey with lot more health benefits, enjoying more delicacies to binge on.

Cast a look why one should switch to whole grain flour instead of refined flour while having pastas, breads, buns and tortillas etc.

  1. More fibers and nutrients: Being a part of this journey from beginning you must be acquainted with the higher nutrition value of whole grain. They are particularly high in vitamin B, zinc, iron, magnesium, proteins and antioxidants and fibers while refined flours are deprived of them.
  2. Weight loss: if you are desperate to shed some extra pounds, sticking to whole grain diet is a right decision. Whole grain indulgence is very much useful in losing weight owing to high fibers which make you feel full and consequently prevent overeating.
  3. Reducing the risk of multiple disease: Incorporating WHOLE GRAIN into your diet keeps you healthy for a long. Whole grain may help to decrease the risk of following diseases:
  4. Heart risk and stroke: observational studies have proven that eating whole grain regularly reduces the risk of heart disease and stroke, which is one of the leading cause of deaths worldwide. A review of 10 studies found that three, 1-ounce (28 gram) serving of whole grain daily may lower heart disease by 22%. Find the blog to help lowering the risk of heart ailments with whole grain flour on our website greenfuturemill.com .
  5. Type2 diabetes: Intake of whole grain flour (at least 2 servings a day) than refined flour proves a great help in preventing type diabetes.
  6. Rectify digestive disorders like constipation because a rich amount of fibers are present in whole grain which are otherwise removed from refined flour.
  7. Pacifying chronic inflammation: Inflammation can be the root cause of many chronic diseases. Fibers in whole grains like brown rice, oatmeal etc.

I think, the above reasons are good enough to encourage you to make the switch, only thing required here is “willingness to change”. To evolve this habit in your daily dietary in an easier and happier way, Greenfuture private limited has taken up the front by introducing its magical table top household flour mills with the pedestal of 12”x12” in numerous beautiful models. These domestic atta chakkis have become an essential gadget in your kitchen to accompany you in serving health, freshness and hygiene without any extra effort or tiring you. These plug and play grinding machines are completely user friendly with unprecedented life and value for money. These atta chakkis use unique grinding process through CERAMIC CORUNDUM, especially designed to maintain the high nutrition value.

Greenfuture domestic flour mills provide you the opportunity to experiment with different grains like, wheat, black gram, corn, millet, barley, buckwheat, rice etc. and spices/pulses with the least quantity you wish to. Now defining the texture or fineness of milling ingredient is possible by moving the lever from 1 to 9. So no more worries to involve the word ‘healthy’ in your life. Go ahead…..for any assistance regarding this we are just a click (www.greenfuturemill.com) or a call (9810558695) away.

Don’t focus on how much you eat, focus on what you eat!!!!!

 

05 Feb
Whole Grain

NEW RESEARCH: WHOLE GRAINS CAN LOWER DEATH RISK

Here at the Whole Grains Council, we have long been singing the praises of healthy whole grains, so we’re especially delighted to share new research showing that whole grains may help you live longer!

In this exciting study, researchers from the Harvard School of Public Health analyzed data from over 110,000 adults. The scientists found that every one-ounce (28g) serving of whole grains was associated with a 5% lower total risk of death, or a 9% lower risk of death from heart disease. Whole grain intake was not significantly associated with cancer mortality. The researchers of this study conclude “these results are in line with recommendations that promote increased whole grain consumption to facilitate disease prevention.”

[Want to more? Check out the blog we wrote a few days later on the Ordway’s Table.]

Since the founding of the Whole Grains Council in 2003, we have been promoting whole grain foods for their numerous health benefits and their delicious, full-bodied flavor. Check out the other health benefits of whole grain consumption here, or browse our whole grain health studies database. 

Wondering how you can get more whole grains in your diet? Look for our Whole Grains Stamp on products at the grocery store, subscribe to our monthly email newsletter, or try one of our many recipes! (Kelly)

20 Dec
Whole Grain

WHOLE GRAINS PLAY MAIN ROLE IN TOP 10 OVERALL DIETS

Opinions about the ‘best’ way to fuel your body for optimal health and longevity will always exist. Conflicting advice about what you should, and what you shouldn’t, eat is hard to avoid. With a new dietary villain around every corner and new panacea behind every door – it’s easy to get exhausted and feel lost in the chaos!

For many, the term ‘diet’ conjures up the type of eating pattern encouraged by this narrative – one of exclusion, extremes, and restrictive, rigid plans. However, the top 10 overall diets of 2019, as ranked by The US News and World report, highlight a different attitude toward the idea of a diet. Though distinct in purpose and direction, they each offer approachable guidelines towards a healthy lifestyle, focusing on the advice you have probably heard before. Though these diets vary, they share commonalities and themes which shine a light on trends in our current health and nutrition landscape at large, emphasizing: whole foods, the energy quality of our food, and chronic disease prevention. We are proud to report – though we can’t say we’re surprised – that whole grains play an active role in the top 10 diets on this list by supporting these larger themes.

More Whole, Plant-Based Foods

These diets echo each other, despite the fact that their end goals range from weight loss to brain health. They emphasize increased consumption of whole, minimally-processed foods. We have all heard it before (probably from Mom), but these diets encourage us to put more vegetables, whole grains, and fruits on our plates. Limited consumption of poultry and low-fat meat is part of the majority of these diets, with the Mediterranean Diet promoting seafood consumption and the Nordic Diet encouraging high-quality meat in the limited instances meat is consumed. The popularity of the Flexitarian Diet exemplifies the success of this light-on-meat attitude – while mostly vegetarian, it makes room for animal protein when the mood strikes.

Energy Quality

Energy quality is a slightly different way to categorize the food we consume. Highly-refined and fatty foods contain a concentrated punch of energy in a small package – meeting a large portion of your daily energy requirements with just a few bites. This can restrict the diversity and volume of higher-quality foods consumed over the course of the day, and can easily lead to an overconsumption of energy.

The Volumetric and the Mayo Clinic diets use energy density as the scaffolding for their recommendations. The energy density of a food is its energy content per unit of weight. Plant-based foods tend to exhibit low energy density, with high fiber and water content. Fatty and refined foods, on the other hand, are energy-dense, containing high-calorie counts per unit of weight. As US News and World Report points out, “for about the same amount of calories you could have a quarter of a Snickers bar or about 2 cups of broccoli.” By recommending foods with a lower energy density (like broccoli), these diets limit your energy consumption without reducing the total amount of food you eat.

Whole grains not only have low energy density, but intact whole grains have a low Glycemic Index as well – a measurement which rates how quickly carbohydrates are converted into glucose/energy. Your body breaks down whole grains more slowly than it does refined grains, making whole grains a more sustained energy source for your body. You can learn more about whole grain energy quality here.

Chronic disease

The rising rates of chronic diseases worldwide has reached epidemic proportions, so it is no surprise that these diets focus on the prevention of one or more chronic diseases. The Mediterranean and Ornish Diets focus on heart health, and the MIND Diet, true to its name, aims to promote a healthy brain. Managing hypertension and cholesterol is a common goal for almost all of these diets. It’s no surprise, then, to see whole grain recommendations showing up again and again, given the strong role they play in preventing many of the most common chronic diseases including heart disease, type 2 diabetes, and stroke.

No matter which way you spin it, whole grains are an important part of a healthful diet. The common themes of this year’s best overall diets show exclusion and extremes are not promoting, and individuals are looking elsewhere. Whether it be for brain health or heart health, there is  to be found centering around eating a diverse array of wholesome foods. (Abby)