Individuals looking to improve their dietary nutrition profile are often advised to adopt a multigrain diet. Such a meal plan is rapidly gaining popularity with the masses and contains more whole grains as compared to everyday staple cereals like rice and wheat. These whole grain-based food products are rich in antioxidants, fibre, vitamins, minerals and healthy fats.
What are Whole Grains?
Whole grains are seeds of cereal crops that retain their nutritional properties when left unrefined. Refined grains, unlike these, are stripped of their outer covering, bran, inner sprout, and germ. All of these together make a whole grain.
Bran provides the grain with its high-fibre and mineral properties, while the germ holds in vitamins, phytochemicals and good fats. The middle layer, called endosperm, is primarily rich in carbohydrates, vitamins and protein. This layer is the only one preserved in refined grains, much of its properties and fibre is lost in the process.
Types of whole grains include:
- Millets
- Barley
- Oats
- Quinoa
- Whole rye
- Buckwheat
- Popcorn
- Bulgur
- Brown Rice
- Whole Wheat
- Spelt
- Whole Grain Teff
- Whole Grain Farro
Health Benefits Of Multigrain Foods
Owing to the diversity of grains, every one of them contains distinct dietary merits. This presents a variety of specific nutrients available for adsorption through different foods. That said, the consumption of multigrain foods, in general, is scientifically proven to imply certain health benefits for the general population.
Packed with Fibre
Wholegrains, including millets, are excellent sources of fibre. This has a positive effect on delaying stomach emptying and increases the absorption time for nutrients. High-fibre whole grain foods also aid in the slow increase in blood sugar levels after consumption thereby improving blood sugar parameters for individuals with diabetes. Thus, multigrain foods are often labelled as low GI foods due to their ability to avoid erratic spikes in blood sugars.
Rich Sources of Healthy Fats
Whole grains and millets contain increased amounts of polyunsaturated fatty acids, which are also known as good fats, in comparison to refined cereals. These fatty acids help regulate the lipid profile by improving high-density lipoproteins and decreasing low-density lipoproteins also known as bad fats. A whole grain diet benefits us by maintaining a good fatty acid profile and also preventing of dyslipidemia, diabetes mellitus and cardiovascular diseases.
Fights Free Radicals
Increased consumption of foods that rapidly increase blood sugar levels and contain a harmful chain of fatty acids causes oxidative stress. This leads to an increased production of by-products that include free radicals in the body. These free radicals harm our cells, eliciting diseases in their wake.
However, the antioxidant properties of multigrain diets, especially millets are loaded with phytochemicals and antioxidants that can help prevent and mitigate these emerging lifestyle conditions. These properties address multiple nutritional deficiencies and assist in alleviating oxidative stressors by binding to the free radicals and reducing their harmful effects. A high-fiber whole grain diet including millet, is a powerful tool in building better public health today.
Varieties of whole grains are Gluten-free
Multigrain products that are exclusively made with millet are naturally gluten-free. Moreover, even uncontaminated oats, brown rice, quinoa, buckwheat and amaranth are gluten-free. This ensures adequate food choices for individuals with gluten sensitivities like people with irritable bowel syndrome or celiac disease.
Aids in Weight Loss
As stated before, multigrain foods are high in soluble fibres. These are advantageous to maintain gut health. Moreover, a high intake of whole grains assists in combating a series of disease conditions, including cardiovascular, cancer, constipation and diabetes. High fibre whole grain foods like millet possess water-absorbing and bulking properties. It helps us retain energy and adds to a feeling of fullness for longer periods of time. This process is said to positively impact healthy weight loss.
Multigrain Foods In The Indian Market
The demand for multigrain foods has been on the rise in the Indian markets recently due to their increasing awareness of health benefits. As a result, an array of ready-to-eat multigrain products like cookies, biscuits and other bakery items can now be seen locally.
For instance, ready-to-use multigrain flour mixes like the Aashirvaad Multi Millet Mix Flour or the Aashirvaad Nature’s Superfoods – Ragi Flour are sought out to be used instead of refined flours to prepare wholesome foods like multigrain porridges, parathas and even cookies.
Compared to high-sugar contemporaries, ready-made multigrain varieties of commonly consumed snacks like khakra and biscuits like the Sunfeast Farmlite Super Millets – Ragi & Jowar Cookies have also successfully captured the Indian markets. These are especially beneficial for their nutritional content for individuals with lifestyle disorders like obesity, diabetes and heart health.
Moreover, due to their increased micronutrient properties, multigrain diets are often encouraged for children so as to meet their dietary deficits such as iron deficiency anaemia. Notably, these multigrain products have now been incorporated into the government-run mid-day meal programs for their expanse of dietary benefits.
How to build a Multigrain-rich Diet?
To build a multigrain diet is easy. The range of high-fibre whole grain foods options has made this relatively possible. Here’s how you can make use of these to build a balanced diet:
- Make use of whole wheat flour or the Aashirvaad Nature’s Superfoods – Gluten Free Flour to make your rotis or parathas.
- Substitute your refined flour-based pasta with multigrain pasta.
- You can choose whole grain-based cereals instead of the high-sugar ones sold commercially.
- To broaden your breakfast options, integrate oatmeal into your diet or whip up a millet-based breakfast bowl with fresh fruits to change it up.
- You can seek out millet-based snacks, like ragi chips, whole grain biscuits or cookies to accompany your evening tea.
- Replace your standard white bread with homemade brown rice or ragi bread.
- Choose brown rice, barley or quinoa instead of refined white rice.
Slowly yet steadily diversifying your palate to include several whole grains will help you build a multigrain diet. Adding fresh fruits, vegetables as well as protein will lend a hand in creating a balanced meal. This will further ensure that you stick with it. Over time, you will see the benefits of a high-fibre whole-grain diet.
