WHOLEGRAINS

 LET'S TALK ABOUT WHOLEGRAINS!

INTRODUCTION

Over the years, wholegrains have been a major component of mans’ diet hence has been very basic to man in the primitive years. As time emerged, it was associated to negative sensory attributes such as a bitter taste, some say they are too grainy. This led to the onset of a technology that removes and sieves the coarse layers of wholegrains to produce a refined product without the bitter taste which was assumed to be of better quality compared to wholegrains. The consumption of refined grains led to some nutritional deficiencies such as beriberi among consumers. In addressing this nutritional concern, the idea of fortification arose. This was where vital nutrients were added to refined grains to compensate for that which were lost during the refining process. Fortification helped offset most of the nutritional deficiencies but it was quite expensive for the average consumer to afford. Even with this process, wholegrains are still of better quality and is being recommended by researchers to be consumed than the refined and fortified ones if possible (Poppitt, 2013; Gordon & Wrigley, 2004; Bin, et.al, 2014).

TRANSITION OF WHOLEGRAINS OVER THE YEARS.

WHAT ARE WHOLEGRAINS?

Wholegrains are foods or grains that has all the essential parts and the naturally occurring nutrients of a grain seed (Fiber-rich and Wholegrain Foods, 2013 & Natural Cures Remedies, 2020). The wholegrain seed is made up of three parts mainly the bran (high in fiber and some thiamine, copper, iron and other minerals), endosperm (the inner layer that is rich in starch and few vitamins and minerals) and germ (the growth center of the seed, rich in healthy fats and other vitamins like vitamin-E) whiles the refined grain is made up of only the endosperm as seen below;

There are some wholegrains that are found outside Ghana. These includes; Rye (Denmark and Sweden), Teff which is mostly found in Ethiopia and Eritrea and Buckwheat which is common to Russia and China. In Ghana, the most common wholegrains are corn, millet, sorghum, wholegrain rice, oats and wheat.

SOME GHANAIAN MEALS MADE FROM WHOLEGRAINS

Ghanaian diets varies and it is due to the habitants, history and climate change. “Ghanaian food consists of a lot of spicy soups and stews made with a lot of tomatoes, onions, pepper, ginger and a variety of indigenous spices.

1. “Ga Kenkey” is consumed more in the Greater Accra Region accompanied by the popular "Black Shito" and grinded pepper sauce or tomato stew.
2. “Banku” is consumed more by the Ashantis with light soup or any kind of soup.
3. Oats being made into a porridge or a swallow
4. Making of rice dishes from our local rice or brown rice.

Whatever your choice maybe, always make sure to include wholegrains in your meals. This why;

BENEFITS OF CONSUMING WHOLEGRAINS

About 75% of nutrients in wholegrains are found in their outer bran layer and the germ (BDA, 2022).

There are many more wholegrains and the benefits they offer. Nonetheless, always refer to your dietitian for a choice that works for you and how to incorporate in your meals.

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