Whole Grain Guide

After fruits and vegetables, whole grains are a major food group. It mainly provides energy in addition to vitamins and minerals. Which whole grains are best? What are the healing grains? What is the best cooking method? How much should you eat? Let’s learn in this guide.

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

1. 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.
2. 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.
3. Germ: It contains healthy fats, vitamin B complex, vitamin E, antioxidants, and phytochemicals. It provides similar benefits like bran.

KEY RECOMMENDATION

1. Variety: Include a variety of whole grains in your diet.
2. 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.
3. 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.
4. 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.
5. 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 & ACCEPTABLE WHOLE GRAINS

There are two lists – Recommended and Acceptable.

1. Recommended (Healing Whole Grains): We recommended eating these grains most of the time. These grains are health-promoting and prevent diseases.
2. Acceptable: You can also eat without any issue. These grains will have neutral effects on health.

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.

1. Sorghum (Jowar).
2. Barley.
3. Amaranth (Rajgira).
4. Teff (red, brown, and white)
5. Farro (Ancient Wheat Grains)
   1. Emmer (Farro piccolo).
   2. Einkorn (Farro piccolo).
   3. Spelt (Farro grande).
6. Barnyard Millet.
7. Foxtail Millet.
8. Kodo Millet.
9. Little Millet.
10. Browntop Millet.
11. Buckwheat.
12. Oats.
13. Rye.
14. Quinoa.
15. Bulgur (cracked 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

• 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).

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

4. https://www.ayurtimes.com/whole-grain-guide/
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   Whole Grains