The Power of Intact Grains

What are Intact Grains?

Intact grains are any kind of wheat or grain that still have their entire endosperm, bran, and germ. Their intact structure gives them a unique nutritional value of providing plenty of fiber, protein, carbohydrates, B vitamins, and antioxidants.

Are there different Intact Grains?

The different intact grains are:

Wheat berries, hulled barley, steel cut oats, buckwheat, millet, farro, amaranth, quinoa, teff, rye, bulgur wheat, brown rice, and sorghum

What are some of the health benefits?

Intact grains are high in fiber, especially soluble fiber, antioxidants, protein, B-vitamins, and minerals such as iron. These nutrients play crucial roles in decreasing inflammation, heart disease risk, blood sugar and blood pressure as well as increasing the immune system.

The high amount of fiber in intact grains help bulk up fecal matter which helps with gut microbiome health and your overall intestine health. This can also help with treatment and prevention of gut diseases such as diverticulitis. Having sufficient fiber in your diet also helps regulate your gut pH and inflammation which allows for nutrients to be efficiently absorbed. Fiber also helps to increase satiety and decrease meal portion sizes which aids in weight control.

Antioxidants help the immune system filter out everyday toxins and bi-products of body systems that can be dangerous to overall health, if left at high levels. Removing harmful products from the body can also aid in the prevention of cancer.

The B vitamins found in intact grains are helpful in energy metabolism. Recent studies are also finding that B vitamins can aid in cancer and heart disease prevention.

Why should you add intact grains into your diet?

The overall benefits of adding intact grains to your diet, besides a delicious new flavor profile, include reducing your blood sugar levels and helping type 2 diabetes; reducing your blood pressure and heart disease risks, and reducing your cancer risks, especially in the gastrointestinal tract.

How can you start eating more intact grains?

The goal is to consume 3 to 5 servings of intact grains a day to increase your health benefits. Different grains have different flavors and are great to add to any meal, breakfast, lunch, or dinner. Try adding them to your soups, stews, salads, smoothies, and even tacos. Add some crunch and extra protein and fiber to any dish.

Try out this breakfast recipe

Adapted from: https://foodandnutrition.org