A The United States Department of Agriculture suggests eating six to 11 servings of grains daily. The Pyramid shows a balanced diet of other basic food groups including dairy, fruits, vegetables and fats. A pure grain diet meets and exceeds the recommended number of servings while cutting back on other food groups. Grains are excellent sources of starchy carbohydrates and fiber. Before starting a pure grain diet, consult with your primary physician about possible nutrient deficiencies.
Types
According to the Reader's Digest Association, refined grains are nutritionally inferior to whole grains. Refined grains such as white breads, pastas and cereals are milled and processed. In effect, this strips these grains of essential minerals and fiber. Whole grains have minimal processing. They retain the bran and germ layers that provide nutrients. Whole grains are rich sources of niacin, riboflavin, other B vitamins, calcium, iron and fiber.
Benefits of Oatmeal
Oatmeal is a staple cereal in a pure grain diet because of its multiple benefits. Oats is a source of soluble and insoluble fiber. Beta-glucan is a specific type of soluble fiber found in oats. The United States Department of Agriculture says the presence of beta-glucan helps lower cholesterol levels while reducing your risk of cardiovascular disease and stroke. It also supports the immune system's ability to fight cancer cells and bacterial infections.
Potential of quinoa
Quinoa is a nutritious and high-protein food to include in a pure grain diet. The Food and Agriculture Organization of the United Nations says the protein and nutrition quality compare to whole milk. Quinoa provides essential amino acids such as lysine and casein, which are normally only found in animal products. Quinoa is low in fat and sodium. This grain provides high dosages of calcium, magnesium, potassium, phosphorous, zinc and iron.
Benefits of brown rice
According to the Reader's Digest Association, rice is a common staple food for more than half of the world's population. The preference is for unrefined brown rice because it retains all its minerals, vitamins and fiber. It retains nutrients such as niacin, magnesium, manganese, selenium and vitamin E. A cup of cooked rice contains about four grams of insoluble fiber. Jonny Bowden claims that insoluble fiber protects against colon, breast and prostate cancer. Brown rice also helps lower cholesterol and prevents heart disease.
Warning
Gluten is a component of many grains such as barley, rye, oats and wheat. Many people have a gluten allergy called celiac disease. According to Jonny Bowden, Ph.D., author of "Living the Low-carb Life," this disease affects one in every 200 people, with many more undiagnosed. A gluten intolerance has a variety of symptoms, such as poor digestion, gas, flatulence, bloat and weight gain. A pure grain diet can trigger gluten sensitivity.
References
- "The 150 Healthiest Foods on Earth"; Jonny Bowden; 2007
- "Foods That Harm Foods That Heal"; The Reader's Digest Association; 1996
- "The World's Healthiest Foods"; George Mateljan;2007
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