There has been so much confusion between multigrain and whole wheat or whole grains in todays health conscious India that it’s become important to know what you are actually eating and how good or bad is it for you. One fact that I would like to highlight to all those who read this is that the poorest form of nutrtition come from wheat, it is apparently the poorest source of nutrition when compared with rice, barley, oats, jowar, bajra, ragi etc. Hence, the concept of using multigrain for our family is actually making the healthier shift. A mix of all whole grains provides increased fibre, versatile nourishment and more vitamins and minerals as opposed to when restricting to a single grain especially wheat.
Whole wheat product contains the germ, endosperm and bran parts of the grain, which contribute to higher level of complex fibre and thus help in weight management.
Mutligrain products are usually a combination of wheat, barley, bajra, jowar millet, oats ,ragi, quinoa, buckwheat, bulgur etc which offer more vitamins and minerals along with this fibre, hence, these turn out to be a better option for weight loss, combating diabetes, cholesterol, constipation, blood pressure etc.
Here are a few facts about following a multigrain diet.
Nutritional facts of multigrain foods:
- It contains good amount of protein per serving, thereby helps to meet the RDA ,also will aid in tissue repair and production of antibodies to fight against infections.
- They also have high levels of manganese and selenium, as well as notable levels of copper, iron, magnesium, potassium and zinc. More than 25% of your daily manganese intake from a single slice of multi-grain bread, and more than 10% of selenium. These minerals help with blood sugar regulation and cognitive function , as well as boosting the immune system and improving fertility, for strong bones etc.
- Multigrain flours are enriched with B-complex vitamins such as pantothenic acid, folate, riboflavin and thiamine.
- They help in regulating the metabolism and hormonal balance, also help to boost the production of energy from the food that we eat.
- Most of the multigrain items are blended with certain seeds like sunflower/ chia / flaxseed/ hemp seeds which provide good amount of omega-3 fatty acids, various micronutrients like magnesium, calcium, zinc, magnesium and manganese.
Easy ways to incorporate Multigrain food items in the routine diet:
Multigrains can be added to any meal throughout the day-
Ø Healthy breakfast options to include can be multigrain oatmeal with some blueberries mixed in, Oats in milk, multigrain Dosa/ Chilla, multigrain Paratha.
Ø At Lunch or dinner one can opt for Multigrain Roti with a cup of green vegetables/ Dal, Multigrain bread vegetable sandwich, Quinoa sprouts salad garnished with flaxseed seeds/Sunflower seeds, Brown rice pulav with curd.
Ø For mid time snacks one can include multigrain crackers/ Toast, multigrain bars or barley sprouts salad etc.