The concept of detoxifying the body has become popular in the modern era. But if we take a closer look, we’ll find that Ayurvedic vaidyas have been touting the benefits detoxification for thousands of years. Unlike modern detoxification goals, however, when using Ayurveda for detox , you are not limited to the digestive system and body — to function smoothly, effectively, and without impairment, the body, mind, and spirit must all be in harmony. Ama , Agni and Detoxification If we look at digestion through an Ayurvedic lens, we would understand that finding balance through the right kinds of foods, a centered lifestyle, and de-stressing techniques would all contribute to good health. The Sanskrit word for this harmonious state is Agni , the first word written in the Vedas. Its antithesis is Ama , which points to a toxic buildup. Ama results not only from dietary issues, but also from emotional, mental, and spiritual imbalances. Fortunately, Ayurveda has a prescription that has
WHAT IS WHOLE GRAIN?
Grains with bran, endosperm and germ are called whole grains. There is no part removed from these grains.
| Bran | Outer Layer |
| Endosperm | Middle Layer |
| Germ | Seed Core |
- Bran: Bran is a kind of fibre. It is a rich source of vitamin b complex, minerals (iron, copper, zinc, magnesium), antioxidants and phytochemicals. Antioxidants and phytochemicals prevent disease. Bran prevents the sudden rise of glucose in the blood after eating grains. It also helps to maintain lower cholesterol and cleanses the gut by moving wastes.
- Endosperm: It contains proteins and carbohydrates. It also has a small amount of vitamin B and minerals. It provides energy and major nutrients to our body. Refined grains only contain endosperm.
- Germ: It contains healthy fats, vitamin B complex, vitamin E, antioxidants, and phytochemicals. It provides similar benefits like bran.
- Variety: Include a variety of whole grains in your diet.
- Intact Whole Grains: Eat more intact whole grains. We recommend eating 75% to 100% of the total grain’s servings in the form of intact whole grains. If it is not possible, eat more than 50% of total grain’s servings in the form of intact whole grains.
- Whole Grain Flour: Eat less food made of grain flour. Flour should contain bran, and it should be made of whole grains. We recommend eating 0 to 25% of total grain’s servings from whole grain flour. If it is not possible, eat less than 50% of total grain’s servings from the whole grain flour. Mix whole grain flour with 10% of bran. For example, mix 1 Kg of Wheat Bran in 10 Kg of whole wheat flour.
- Knead in Vegetable Puree: If you eat chapati, knead whole grain dough with seasonal vegetables (except spinach, swiss green, beet greens, and vegetables with high oxalate content). Do not use water for kneading the flour.
- Avoid Refined Grains: Do not eat refined grains and food made of refined grain flour. For example, avoid white rice, white bread, white flatbread, chapati made of white flour etc.
- Recommended (Healing Whole Grains): We recommended eating these grains most of the time. These grains are health-promoting and prevent diseases.
- Acceptable: You can also eat without any issue. These grains will have neutral effects on health.
- Sorghum (Jowar).
- Barley.
- Amaranth (Rajgira).
- Teff (red, brown, and white)
- Farro (Ancient Wheat Grains)
- Emmer (Farro piccolo).
- Einkorn (Farro piccolo).
- Spelt (Farro grande).
- Barnyard Millet.
- Foxtail Millet.
- Kodo Millet.
- Little Millet.
- Browntop Millet.
- Buckwheat.
- Oats.
- Rye.
- Quinoa.
- Bulgur (cracked wheat).
- Red Rice
- Black Rice.
- Brown Rice.
- Wild Rice.
- Finger Millet (Ragi).
- Pearl Millet (Bajra).
- Proso Millet (Baragu).
- Durum wheat.
- Whole wheat with 10% bran.
- Maize (corn, popcorn).
- https://www.ayurtimes.com/whole-grain-guide/
Whole Grains
KEY RECOMMENDATION
RECOMMENDED & ACCEPTABLE WHOLE GRAINS
There are two lists – Recommended and Acceptable.
Recommended Whole Grains
The recommended whole grains or Healing Whole Grains are rich in fibre, protein, antioxidants and several other nutrients. Healing whole grains are the most recommended grains in our list. These grains possess strong scavenging (antioxidant) capacity as compared to acceptable grains and whole wheat.
How to Eat Healing Grains:
Enjoy these grains with legume curries or boiled vegetables. There is no restriction on how you eat these grains.
Acceptable Whole Grains
Kneading in Vegetable Puree:
Kneading acceptable grains in vegetable puree also make them healing grains. You should not use water while kneading. You can use vegetable juice or vegetable puree while making dough for chapatis. This process is best for using whole grain flours.
How to Eat Acceptable Grains:
Acceptable grains are best taken with boiled vegetables. These grains should not be taken with legumes or their curries.
DAILY RECOMMENDED AMOUNT
Whole grains are important for energy. You should eat it in the daily recommended amount. According to plate principle, 25% of your plate should consist of whole grains. It means 25% of your diet should consist of whole grains.
Standard Serving Size for Grains
| Whole Grains | 1 Serving Size equal to: |
| Whole Grains (cooked) in general | 75 g (a half cup) |
| Millets (Cooked) | 75 g |
| Chapati or Flat Bread | ½ chapati (approx. 40 g) |
| Bread | 1 slice (approx. 40 g) |
| Brown Rice (Cooked) | 75 g |
| Barley (Cooked) | 75 g |
| Quinoa (Cooked) | 75 g |
| Semolina (Cooked) | 75 g |
| Buckwheat (Cooked) | 75 g |
| Pasta (boiled) | A half-cup (around 100 grams) |
| Popped Popcorn | 3 cups |
| Porridge (boiled in water) | 120 g |
Recommended Grains Servings
According to age group, you should choose the recommended daily servings:
| Age Group | Male | Female |
| 1-2 | 2 servings | 2 servings |
| 2-3 | 3 servings | 3 servings |
| 4-8 | 4 servings | 4 servings |
| 9-11 | 5 servings | 4 servings |
| 12-13 | 6 servings | 5 servings |
| 14-18 | 6 servings | 6 servings |
| 19-30 | 6 servings | 6 servings |
| 31-50 | 5 servings | 5 servings |
| 51-70 | 5 servings | 4 servings |
| 70+ | 4 servings | 3 servings |
| Pregnant | – | 7 servings |
| Lactating | – | 8 servings |
WHOLE GRAINS AND DIET PLAN
We recommend three types of healing diet plans.
| Healing Phase Diet | No Grains |
| Stablizing Phase Diet | Only Healing Grains – 50% of the recommended amount |
| Preventing Phase Diet | 100% of the recommended amount |
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