When you hear the word grain, what do you think of? Grains are typically thought of to be wheat, oats and rye. These are the most common types of grains but there are many other types of grains as well. Many people are not aware that they even have root crops like corn or sorghum, which can also be included in the category of what foods are made from grains. The grains themselves come from plants, and they usually consist of starches and sugars. They are stored in silos on farms and when required for transporting to food production facilities can be moved using Pneumatic conveying systems. Find out more at Aptech, suppliers of Pneumatic conveying systems
There are two main functions for which grains are used in the human diet. They provide B vitamins, zinc and iron to the body, as well as providing protein. When you eat a variety of different grains, you can get a wide range of nutrients and minerals in your food.
Whole-grain breads typically have only a few ingredients and are very low in fat, making them an excellent choice for low-carb diets. Likewise, grain tortillas, as well as different breakfast cereals and wafers, are also examples of foods made from grains. In addition to the common choices of bread and breakfast cereals, there are also a variety of snack foods such as crackers, cookies, granola bars, popcorn and so forth. Since these products contain little or no carbohydrates, they are excellent alternatives for those trying to lose weight and eat healthier. They also happen to be some of the most widely available kinds of grains today.
Grains to avoid on a gluten-free diet
Gluten is a protein found in several common grains, and anyone who is gluten intolerant needs to know which ones to cut out. The main grains to avoid are wheat, barley and rye. They turn up in a wide range of foods, including bread, cakes, sauces, cereals, packaged meals, snacks and even some drinks. Some medicines and household products contain gluten too, which matters for people with a severe reaction.
Plenty of foods are naturally free of these grains. Meat, fish, eggs, fruit, vegetables, legumes, rice and potatoes may all be suitable, and cooking from scratch with them is the surest way to know exactly what is on your plate. Supermarkets now label gluten-free products clearly and many run their own gluten-free ranges.
Eating out has become easier as well. Many restaurants mark gluten-free dishes or ask about allergies before you order, and cuisines such as Indian and Chinese often have plenty of suitable options. With some care and planning, a diet without these grains can still be varied and nutritious.
Wholegrain or refined: why the type of grain matters
Grains are one of the main sources of carbohydrate in most diets, but not all grain foods are equal. A whole grain keeps all three parts of the kernel: the fibrous outer bran, the nutrient-rich germ and the starchy endosperm. Refining strips away the bran and germ, leaving mostly starch. This is why white bread, white rice and ordinary pasta contain less fibre and fewer vitamins and minerals than their wholegrain versions.
Fibre slows digestion, which helps you feel full for longer and releases energy more steadily. A balanced approach is to get most of your carbohydrate from wholegrain foods, along with pulses, fruit and vegetables, and keep sugary foods such as biscuits, cakes and pastries as occasional treats. A simple way to check your own diet is to think about where your carbohydrates mostly come from. If the answer is mostly refined grains and sweet foods, swapping a few staples for wholegrain versions is an easy place to start.