Grains contain three parts: bran, endosperm, and germ. The outer layer comprises fiber and plant compounds, while the inner layer includes vitamins, minerals, protein, and other nutrients. Whole grains, when eaten intact, can help prevent heart disease and some cancers. They also contain antioxidants and prebiotics that feed your beneficial gut bacteria.
They’re Seeds
Seeds are the basic units of plant life, with a protective coat, some stored food, and an embryo that begins a new plant. They’re found in various plants, including fruits, vegetables, flowers, and grains. They are also a main source of food for many animals and people. They provide essential nutrients to the human body and are an excellent addition to a balanced diet.
But if you’ve ever eaten a grain, you know that it can be very difficult to digest. This is because grains are high in complex proteins, which are hard to break down and can lead to gastrointestinal issues like constipation. Grains are also high in phytic acid, which interferes with the absorption of key minerals. Soaking, sprouting, and roasting seeds can reduce phytic acid levels and make them more easily digestible.
They’re High in Phytic Acid
Phytic acid, also called inositol hexaphosphate or IP6, is one of the many anti-nutrients in grains and nuts. This compound binds to minerals, including calcium and zinc, making them unavailable for absorption into the body. Luckily, reducing phytic acid levels by soaking or fermenting whole grains is relatively easy. Soaking in an acid medium, as is done during the sourdough process, activates an enzyme that can break down phytates and release nutrients.
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The most effective way to mitigate the impact of phytic acid is by eating a diet that includes foods rich in vitamins C and D, absorbable calcium from bone broths and raw dairy products, and vitamin D from animal fats. Soaking, sprouting, and fermenting grains significantly reduce their phytic acid content. This can be particularly helpful for those with trouble digesting wheat, rye, or barley and those with non-celiac gluten sensitivity. The science is still a bit young, but the results are promising.
They’re High in Complex Proteins
Grain foods contain protein, carbohydrates, B vitamins, minerals, antioxidants, and phytochemicals. These nutrients help your body release energy from food, build muscle, and fight off disease. They also supply iron, which helps carry oxygen throughout the blood and protects against certain cancers. They’re rich in folate, which promotes a healthy nervous system and prevents neural tube defects in babies.
Refined grains are made by stripping the germ and bran of a grain kernel, leaving only the starchy endosperm. This part of the grain has less fiber and nutrients, even though they may be added back into refined grains as “enriched.” Carbohydrates are an essential source of energy for the body. Simple carbs, like those found in white bread and desserts, are short molecules generally digested and absorbed more quickly than complex carbohydrates.
They’re High in Disaccharides
Grain products include bread, pasta, breakfast cereals, grits, and tortillas. Grains are the edible seeds of plants from the Poaceae family. Several cereal grains include wheat, oats, corn, barley, and rice. Within these groups are many other varieties, such as farro, freekeh, and emmer.
Most people eat a variety of cereal grains in their diets. These foods have carbohydrates that are easy to digest and are a good source of essential nutrients. These foods also help lower the risk of chronic diseases such as heart disease and diabetes. In addition, these foods provide important dietary fiber that slows digestion and helps keep blood sugar levels stable. They’re also low in fat and high in antioxidants. Adding whole grains to your diet can reduce inflammation and increase energy.
