Lot of us may not know that whole grains are basically seeds that include foods such as quinoa, oats, barley, rice, wheat & rye. We have discussed about wheat in our earlier blog
Unlike refined grains, whole grains contain three parts each with unique health properties:
- Bran: This is fibre rich outer layer consisting of various vitamins, minerals & phytonutrients.
- Germ Centre of seed: This is rich in healthy fats, vitamins & antioxidants
- Endosperm: This is inner layer which hold carbohydrates & proteins
Wholegrain is an essential part of our diet & help us boost our fitness & nutrition. It not only assists in recovery, but also is a great way to fuel your workout. A good workout strategy would be to have a whole grain filled diet or snack 1 to 2 hours before the workout to boost your energy & get the most out of your session. Post workout, eat grain within 30 to 60 minutes to boost your recovery, build muscle & improve overall performance. Some of the whole grain options you should consider:
- Cooked oatmeal with apple
- Quinoa bowl with boiled vegetables
To get most out of grains, please eat some before your training session( however, this may not be applicable for those who want to shed their visceral fat & those who workout early morning)
As we age, advanced glycation & products(AGE) naturally form inside our body. This usually happens when protein & fat combine with sugar making cells prone to damage & premature ageing. In case you are consuming animal protein, a similar thing happens when animal protein is cooked at higher temperatures. Our body has the ability to rid itself of AGING that occurs naturally. However, our body is less effective in removing toxins ingested from food. Some changes in your diet can help you reduce the risk of ageing:
- Consuming more of whole grains rather than sugar or processed grains’
- Cook at low temperatures & shorten cooking times.
- Use lemon juice or vinegar.
Fill up the plate with a variety of grains to keep your diet interesting. Replace your usual refined grain food items with whole grain food items such as replace white bread with brown bread/multi grain bread & whilte rice with brown rice. Snack options such as popcorn, oats, pancakes or cookies are a great way to enhance your diet.
You can also meet your grain dietary requirements from fruits & vegetables & legumes that are rich in fibre. Having a high fibre diet can improve your gut health. The benefits & functions of fibre extend beyond improving bowel movements. Therefore fibre consumption has a profound impact on absorption of micronutrients.
Fibre promotes slow digestion of carbohydrates which not only keep your blood sugar level stable but also keep you full for a longer period of time. So you would not feel short or energy when you train your body. Avoid consuming highly processed & sugar filled food since these lack essential nutrients as well as fibre. Protein, fats & fibre has the ability to keep you full for longer. Fibre is found in number of food items such as wholegrains, foods & vegetables, nuts, seeds & legumes
Most plants lack essential 9 amino acids required for muscle growth, recovery & development. Therefore for vegetarians, Quinoa, oats & buckwheat are a great source of protein & provide essential amino acids for growth & development. Plant based sources of Amino acids( proteins) are not only good for the environment but also are high in fibre, health fats, nutrients & phytochemicals. Since whole grains are rich in fibre, they help in :
- Slow release of carbohydrate leading to better glycemic control
- Bind fats in the gut thereby improving your lipid profile
- Improve health of your colon
People genetically predisposed to obesity should aim for 60 to 80 grams of whole grains on a daily basis.
Having 3 servings of whole grains on a daily basis is linked to 53% less risk of attracting dementia. Diet of whole Grains filled with nuts, seeds, legumes & less red & processed meat & fried foods is associated with better cognitive function.
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