7 Must to Have Nutritional Grains to in Your Healthy diet

We live in a world where people sacrifice their health just to make themselves look like a supermodel. It’s amusing most of us don't even know whether reducing meals, starving, or sticking to an internet based diet would work in our favor. A lot of people avoid grains because of a false perception that they don’t add value to the diet.

Moment of truth- Eating healthy grains can keep you away from diseases like colon cancer, keep your gut healthy, help control sugar and there is so much more to it.

You can reap the benefits from various grains, The Wellness Corner got the facts on nutritional importance of 7 most most nutritious grains, here’s what you need to know-

#1 Wheat

Staple grain in North India

Wheat is an essential part of the Indian diet and is said to be highly rich in fiber. It has many nutritional benefits-

● Helps to prevent heart disease, diabetes and cancer.

● Helps eliminate wastes from the body faster, making it helpful in preventing and treating constipation and diverticular disease.

● Best for weight watchers as it reduces fat and reduces weight.

But without a balance in the diet, wheat alone isn't going to give you all of the nutrients you need, and reduce weight too.

#2 Rice

Staple food in South India

Rice is a  rich source of protein, carbohydrates and contains several vitamins and minerals, like zinc and phosphorus.

Brown rice has some amount of bran and contains thiamine. It has more calories than usual rice but it has extra protein that adds up to a healthy diet.

Is rice good for you? Certainly it is!

● It is Anti-Inflammatory and Gluten free
● Perfect aid for nervous system
● Good for kidneys
● Great for reducing obesity
● Can help decrease cancer risks

Weight watchers who usually think that avoiding rice could help them to reduce weight need not do so, as brown rice in the right amounts can also help you in weight loss

#3 Red gram dal (tuvar/toor dal)

Staple grain in North India

Red gram dal or tuvar dal is an excellent source of protein, carbohydrates, fibre, iron and calcium. It contains protein, which is almost three times that of cereals and supplies a major share of protein requirement of the vegetarian population of the country.

This protein rich food has many nutritional benefits-

● Tur dal is believed to cure cough, acidity, stomach pain and piles.
● Reduces risk of blood clots and strengthens arteries.
● Apart from these, tuvar dal is a magnificent source of folic acids. It prevents birth defects and is a wonderful part of the diet for pregnant women.

The combination of dal-chawal (pulse-rice) or dal-roti (pulse-wheat bread) is an important part of the average Indian diet.

#4 Green gram dal (Moong dal)

Most prized lentil in India

Moong dal is a great energy booster and contains high protein value.

Among the pulses and dals, it is most easily digested and is an important element for optimum health.

Health benefits of Green gram dal-

● Moong dal is a good body builder food for vegetarians.
● There is only a small amount of fat in it and is good for weight watchers.
● Helps prevent diabetes.

nutritional value of 100 g of green gram dal= 3 g protein.

#5 Bengal gram dal (Channa dal)

One of the earliest cultivated grains

Bengal gram dal is a helpful source of zinc, folate and protein.

● Good food for people with diabetes because it has a low glycemic index.
● It's also very high in dietary fiber and hence a healthy source of carbohydrates for persons with insulin sensitivity or diabetes.
● Channa dal can be a good food for people with diabetes because it has a low glycemic index.

Channa dal is low in fat and most of this is polyunsaturated fat.

#6 Horse gram (kulthi)

Legume native to Southeast Asia

Horse gram is one of the lesser known pulses but is an excellent source of iron and molybdenum.

Advantages of Horse gram-

● It has amazing medicinal properties.
● Promotes weight loss.
● Improves heart health

Horse gram seeds have a higher amount of trypsin that breaks down the protein to smaller particles and hemagglutinins that promote the clustering of red blood cells.

#7 Field beans (Val)

Seasonal and less common lentil

Field beans are a good source of protein, Vitamin A, B complex, C, E, enzymes, minerals and benefit in the following way-

● Reduces inflammation
● Immunity booster
● Help lower cholesterol
● Helps to provide sound sleep

The myth that Val causes gas and loose motions can be contributed to the fact that Val acts as a laxative and helps in constipation by stimulating evacuation of the bowels easily.

#7 Whole grains

Whole grains are simply grains that are in the original form. These grains are not refined. They’re rich in iron, manganese, phosphorus, magnesium, selenium, fiber and many other minerals and vitamins.

Common types of whole grains-

● Oats
● Barley
● Brown rice
● Buckwheat
● Millet
● Oatmeal
● Popcorn
● Whole-wheat bread
● Pasta or Bulgur (cracked wheat)

Having a balanced diet and including whole grains ensures that your body gets enough nutrients and your meals become a big reason for your healthy life.

Now you have many good choices and it is time to realize that grains are more than good!! So, don't give up on them. For regular and relevant cognitive health tips and updates, download The Wellness Corner app.