Having a gluten allergy, celiac disease, or gluten sensitivity can cause a range of symptoms, including fatigue, indigestion, and joint pain. Wheat, barley, and rye contain gluten, a type of protein that some people are intolerant or allergic to. While whole grains are healthy for most people, they may not be appropriate for all people at all times. Whole grains deliver a variety of important nutrients, including vitamins, minerals, protein, fiber, and other healthy plant compounds. Nevertheless, to give you a sense of their nutritional profile, here are the key nutrients in 1 ounce (28 grams) of dry oats ( 4): The exact amounts of these nutrients depend on the type of grain. These include polyphenols, stanols, and sterols ( 6). Whole grains deliver many types of plant compounds that play a Lignans, ferulic acid, and sulfur compounds ( 5).Ĭompounds. They also contain a good amount of minerals, such as zinc,Ĭompounds in whole grains act as antioxidants. Whole grains are particularly high in B vitamins, including The bran provides most of the fiber in whole grains. Whole grains deliver many important nutrients. There are many different kinds, including whole wheat and whole corn, oats, brown rice, and quinoa. Whole grains contain all three parts of the grain. Seeing “whole grain” on the packaging does not automatically mean that the product is healthy. When you purchase processed whole-grain products, read the ingredient list to make sure they’re made entirely from whole grains, not a mixture of whole and refined grains.Īlso, keep an eye on the sugar content, especially in the case of breakfast cereals, which are often loaded with added sugar. These include certain types of bread, pasta, and breakfast cereals. Products made from these foods are considered whole grain. Though enriched refined grains have had some vitamins and minerals added back, they’re still not as healthy or nutritious as the whole versions.Ĭommon varieties of whole grains include: Refined grains have had the germ and bran removed, leaving only the endosperm. Nonetheless, as long as these three parts are present in their original proportion, they’re considered whole grains. Grains can be rolled, crushed, or cracked. Inner layer has vitamins, minerals, protein, and plant compounds. It contains fiber, minerals, and antioxidants. Whole-grain kernels have three parts ( 2): Some seeds of non-grass plants, or pseudocereals, are also considered whole grains, including buckwheat, quinoa, and amaranth. Some of the most common varieties are corn, rice, and wheat. Serve with the slaw on the side.Grains are the seeds of grass-like plants called cereals. Spoon over a generous helping of beans and top with the cheese. To serve, break the potato open and fluff up the flesh with a fork. When it is done, turn the oven off and leave the potato in for 15 minutes while you reheat the beans. Season with salt and pepper and set aside.įor the purple slaw, mix the cabbage, radishes, onion, coriander and lime juice in a bowl and season with salt and pepper.Ĭheck the potato is cooked through by piercing with a blunt knife. Add the black beans and stock and simmer gently for 20–30 minutes or until the liquid has evaporated and the beans are soft and starting to disintegrate. Add the cumin and chilli flakes and fry for a further 2 minutes until soft and fragrant. Meanwhile, heat the remaining olive oil in a small saucepan over a medium heat and fry the onion and garlic for 2 minutes. Pierce the skin several times with a sharp knife and place directly onto the top shelf of the oven and bake for 1 hour. Rub the sweet potato all over with half a teaspoon of the olive oil and some salt. Preheat the oven to 200C/180C Fan/Gas 6 and place a sheet of kitchen foil on the middle shelf.
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