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.

Do you want;

Weight management plan

Customized meal plan

Family/school menu

Nutrition screening

Corporate health talk

Nutrition counselling

Medical nutrition therapy

Then do not look too far, Lina-the-dietitian is here for you!!!

Contact us;

Do you have a question on diet, nutrition and wellness?

Phone:

(+233) 55 155 9216

Email:

linathedietitian@gmail.com

My name is Lina-the-dietitian and I await your bookings👍

QUESTION


LET'S HAVE A FRUITFUL DISCUSSION IN THE COMMENT SECTION.

THANK YOU!!

 


Comments

Post a Comment

Popular posts from this blog

KITCHEN GADGETS

Image
 LET'S TALK ABOUT KITCHEN GADGETS. WHAT ARE KITCHEN GADGETS? Kitchen gadgets are small, specialized tools or devices designed to make cooking, food preparation, and other kitchen tasks easier, faster, and more efficient. Unlike essential tools like knives or pots, gadgets often have specific, niche uses that solve common kitchen problems or speed up everyday tasks. Here are some examples of popular kitchen gadgets: Examples of Kitchen Gadgets Garlic Press : Crushes garlic cloves quickly and easily without needing to chop them by hand. Vegetable Spiralizer : Turns vegetables like zucchini into noodles or ribbons, perfect for making healthy pasta alternatives. Mandoline : Slices vegetables and fruits uniformly and quickly, allowing for paper-thin cuts or thick slices with precision. Citrus Juicer : Extracts juice from lemons, limes, or oranges without the mess of manual squeezing. Egg Separator : Separates egg yolks from egg whites easily, saving time for baking or making specific re...
Read more

COCKROACH MILK: EVER HEARD OR NAH?

Image
  LET'S TALK ABOUT COCKROACH MILK When you think of milk, cow milk, almond milk, or oat milk probably come to mind—not cockroaches. But in recently, a surprising new contender has entered the conversation: cockroach milk. It may sound like science fiction—or your worst nightmare—but researchers are seriously exploring its potential as a sustainable, nutrient-dense food of the future. SO, WHAT EXACTLY  IS COCKROACH MILK?   Cockroach milk. Just saying that out loud sounds like a punchline to a bizarre joke, but it's a real thing. Imagine sitting in a science class, trying to absorb something useful, and then the teacher casually drops the bomb that some cockroaches actually produce milk . Not your average kind of milk, though, it’s a protein-packed liquid that the cockroach mothers feed to their young. That’s weird enough, but what really blows the mind is how scientists have started studying it seriously, like it might be the next superfood. Wow! The species in question ...
Read more

AIR-FRYERS

Image
 LET'S TALK ABOUT AIR-FRYERS AIR-FRYING; HEALTHY OR UNHEALTHY? Most consumers love to fry their foods in lots of oil known as deep frying. This makes food crunchy and appealing to one’s sight and enhances the taste. The average concern for healthy eating coupled with eating fewer fatty foods has led to a new method of frying foods called air- frying. This method involves frying foods with little or no oil using special equipment called the air-fryer. WHAT IS AN AIR-FRYER? An air fryer is a cooking appliance that uses hot air to fry foods while producing crunchy food with little or no oil. It is advertised as a healthy way to enjoy fried foods making it a popular kitchen appliance in recent times. It can be used to bake, grill, reheat (similar to a microwave) and fry (main purpose) foods such as yam, potatoes, meat, fish, and many other staples. HOW DOES IT WORK? An air-fryer releases heat up and down and on all sides of the food. The heat comes from a heater element and two fans si...
Read more