Why Are Whole Grains Essential for Healthy Living? A Sample Breakfast Recipe

One of the healthiest diets for healthy living is the Mediterranean Diet, of which whole grains form an important part. Whole grains are important for your entire family, and it is a fact that healthy habits developed particularly in childhood influence people throughout their lives. Let us examine the benefits of whole grains, which are also known to lower the risk of some cancer types.

What Are Grains? What Are Whole Grains?

From ancient times to the present, grains have become an important food group through the cultivation of beneficial seeds. The outer layers of grains such as wheat, rye, oats, corn and rice, separated as bran during milling, contain more fiber, protein, minerals and vitamins. When the entire grain is used after milling without removing any part, it is called a whole grain.

Grains and their products include flour, bread, pasta, bulgur, starch and rice. Other nutritious ancient grains such as millet (corn), barley, bulgur and sorghum each have distinctive flavors and nutritional qualities and are also richer in protein.

Pasta is somewhat different. Healthier pasta made from brown rice, quinoa or a combination of multiple grains is now available. Adding eggs, as in noodles, or legumes such as beans and lentils can increase its protein content. Boiling pasta and discarding the water causes vitamin and mineral loss, so cooking it by absorption is recommended.

For bread, whole-wheat, bran, rye and oat varieties may be preferred.

What Are the Benefits of Whole Grains?

• Being less processed means they contain more nutrients such as protein, thiamine, vitamin E and iron in their composition.
• Whole-grain varieties of pasta, rice and bread provide longer-lasting fullness because of their higher fiber content. 
• Their high fiber content aids digestion.
• They help maintain balanced blood sugar. 
• They support weight control.

In brief, according to research, people who regularly consume whole grains have lower risks of obesity, heart disease, type 2 diabetes and 20 different cancer types.

Healthy Whole-Grain Suggestions

• Whole-grain pasta can be complemented with vegetables and beans or lean protein,
• The pairing of beans and bulgur pilaf, a classic of Turkish cuisine, 
• As a healthy snack, popcorn also belongs to the whole-grain category,
• You can prepare a warm, delicious and healthy breakfast by adding walnuts and fruit to cooked oatmeal.

Recipe for a Warm Multigrain Breakfast or Snack

Servings: 4 (approximately 1 small bowl each)

Ingredients

• 2 tea glasses of brown rice
• 1 tea glass of quinoa
• 2 glasses of milk
• 1 stick of cinnamon 
• A quarter teaspoon of ground cinnamon
• 2 tablespoons of molasses 
• Fresh fruit for serving

Method

1. Blend the brown rice and quinoa in a blender or food processor until finely powdered; set aside in a bowl.
2. Place the milk and cinnamon stick in a saucepan and bring to a boil over medium heat.
3. Remove the cinnamon stick and stir in the molasses and half a drinking glass of the rice-quinoa mixture.
4. Continue cooking, stirring frequently, for 6 to 8 minutes until the mixture thickens.
5. Transfer to bowls and serve, garnishing with fresh fruit, ground cinnamon and molasses if desired.

Enjoy your meal :)