Yesterday in Indonesia wheat is still considered second class food. But, with the increasing public awareness of health, wheat products and processed products are becoming more popular.
Whole grain is also known as the seed of life. Why? Because it is the seed that provides all the good for the plant it grows. In the whole grain, there are three parts of the core grain: the bran (the skin on the outer part), the endosperm (the largest part) and the germ (the seed, the smallest part that will grow into new plants).
We can be proud when we eat whole grains, complete with these three parts. Because, usually, the processed grains will remove the most nutritious part of the bran and germ. By eating this whole grain, it will be the best source of energy for the body. Call it: fiber, vitamins, carbohydrates, minerals, fats and proteins. All available in this magical plant.
What is included in this whole grain category? We must have known rice, corn and wheat. For example, rice cultivated. Rice is only processed by cleaning the skin (chaff), known by the name of brown rice.
When the rice is further processed, ie by separating the bran and germ, it will become white rice. This is why white rice, consisting only of endosperm, contains less nutrients than brown rice.
But in this article we will no longer discuss further about this grain family. More specifically, we will get to know more about wheat and its prowess.
OAT THE GREAT
Right now, the lifestyle is getting us all the more. Make no mistake, everything we do and eat affects our health. Either have a steak dinner with the client, taste the latest trendy cupcake or try the goat leg soup during lunch. Sooner or later, these things will accumulate and impact our health. As a result, various health threats, such as cholesterol, high blood pressure, heart disease, diabetes and a million other illnesses lurk in plain sight. Do we dare to fall asleep and risk everything?
This is where the magic food like oats is much sought after. Why oats great? First, the oats have higher levels of protein, calcium and vitamin E than whole fortified whole grains (wheat, brown rice or corn kernels).
Not only that, oats also have a higher content of soluble fiber (beta glucan) than wheat or rice.
Oats are also the only type of rice that contains globulin as a protein source. As a result, protein content in oats is almost as good as soy milk. its great. Just like processing on rice, oat types will be processed into various products. Processing is rolled into rolled oats, crushed into pieces we know by the name of oatmeal, or processed into wheat flour.In the UK even oats are used as the main ingredient in brewing. His name is oatmeal stout.
In the "heart-care movement" site, it is noted that nutritionists recommend that every day we eat three servings (48 grams) of whole grains. This necessity does not need to be a torture thing. We can start the day by eating a bowl of oatmeal along with a healthy companion, like yoghurt, beans and more. For those who like baking cake can also start to replace wheat flour to third of the wheat flour. Little things like this can really have an impact on our health.
OAT & KOLESTEROL
No need to doubt, eating oats proven to lower bad cholesterol (LDL). As mentioned above, oats contain beta glucan (soluble fiber) which is very effective in lowering cholesterol.
When consumed, this soluble fiber will break down and form a gel in the digestive tract and attract cholesterol-rich bile acids. This will reduce the risk of bad cholesterol absorbed in the blood. The USDA (United States Department of Agriculture) study also notes that the antioxidants contained in oats will reduce the ability of blood cells to stick to artery walls. This means it helps prevent arterial wall plaque and is good for the heart.
OAT & CONTENTS
Let's register, oats have a high protein content. Among other grains, it is noted to have the highest amino acid content. This will help keep the running of body functions to the fullest. Oats also have important vitamins, such as thiamin, folic acid, biotin, pantothenic acid and vitamin E. Not only that, there is also zinc, selenium, copper, iron, magnesium and many more.
OAT & BLOOD SUGAR
One of the most avoided diabetaes is to consume white rice, because it will quickly raise blood sugar levels. This is because it consists only of endosperm.
Another case with the whole grain like oats. When eaten, the oats will be digested for longer. This is because beta glucan forms a gel, which will fill the stomach. So it slows the digestion, making carbohydrate absorption into the bloodstream for longer. Thus, the blood sugar level will remain stable. It certainly also helps us who are trying to lose weight.
OAT & BLINDING
It is not necessary to ask again, oats have a high fiber content: either soluble or insoluble fiber. Insoluble fiber will absorb a lot of fluid, thereby launching the circulation of digestion, Good for those who often experience bowel problems.
OAT & cancer prevenction.
In the seed of life, there are hundreds of phytochemicals that reduce the risk of cancer. For example, it has a lignan content that is proven to reduce the risk of hormone-related diseases, such as breast cancer.
REGULAR OR INSTANT OATMEAL?
Actually instant oatmeal is also classified as whole grains. In fact, the nutritional content of both are the same. So described by Dr.Melina Jampolis, a nutrition specialist for CNN.
According to him, the difference between the two lies only in the glycemic index (which measures how fast food increases blood sugar within a two hour period). Clearly, instant oatmeal has higher glycemic levels. This is because it is processed in order to cook faster, and more quickly digested. This can be overcome by adding low-fat or fat-free milk or yogurt, or a spoonful of chopped beans.
One other thing you should notice is the list of nutritional content. Usually flavored oatmeal with a high salt and sugar content.
conclusion:
By knowing the benefits of eating wheat every day, have you taken the initiative to present one of them like oatmeal in your breakfast?
no doubt about it, consuming very good grain. but if you are saturated, you can switch to other types of food from wheat, such as wheat bread, wheat bisciut or oatmeal cooked in various ways. many recipes are available in the internet media or in various recipe books that you can learn and try.
hopefully this is useful.