Whole grains offer a “complete package” of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process.

Here are some health benefits of whole grains over refined grains

They contrain all three parts of grain i.e bran, germ and endosperm which means they
are better sources of fibre and other important nutrients like selenium potassium and magnesium. Refined grain only contain endosperm , Bran and germ are removed from it during the milling process which means neither they contain fibre nor any nutrients.

When you eat whole grains they are digested more slowly ,leaving you full longer thus reducjng your weight.Refined grains digest more quickly, making your hunger coming back and you remain hungry.

When you will grind whole wheat the flour will be brownish in color indicating the presence of bran(chokar) which is fibre .When you will grind refined wheat the flour will be white in color indicating that no fibre is present in flour.

Most refined grains are enriched which means that nutrients which are not present naturally in food are added with other vitamin and minerals. Enriched grains lack fiber and are not an good choice because while they have traces of nutrition, many important vitamins and nutrients are lost during processing.

Eat whole grains than refined grains as much as you can. Examples of whole grains include

• Barley
• Brown rice
• Buckwheat
• Bulgur(Dalia)
• Millet
• Whole wheat bread
• Popcorn

If you’re not sure something has whole grains, check the product label or the Nutrition Facts panel. Look for the word “whole” on the package, and make sure to keep whole grains among the first items in the ingredient list.

How to enjoy whole grains in your diet?

1-Enjoy breakfasts that include whole-grain cereals, such as bran flakes, cracked wheat(dalia) or oatmeal.

2-Make sandwiches using whole-wheat bread.

3-Replace white rice with brown rice or wild rice

4-Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry .

5-You can also sprout your whole grains by soaking them overnight in water, and can have them in breakfast

6- Enjoy whole grains as a snack. Three cups of whole-grain, air-popped popcorn contains 3.5 grams of fiber and only 95 calories

Eating a variety of whole grains not only gives you more health-promoting nutrients but also helps make your meals and snacks more interesting.