Grains

Why They're Important

Grains are defined as follows: wheat or any other cultivated cereal crop used as food. Grains are plant-based, like fruits and vegetables. Like fruits, grains are seeds, meaning they posses not only the "new plant", but also its nutrients needed for growth. This means that grains, when eaten in one's diet, possess a large quantity of macro and micronutrients. Grains, since they fuel the new plant to be, also tend to have higher amounts of carbohydrates, the primary macronutrient used for energy. Grains tend to have slightly lower quantities of fat, as well.

Studies have shown grains to have health benefits for one's heart, digestive system, immune system, and in other areas. Grains can do such because of their carbohydrate make-up. As stated earlier, grains are often high in carbohydrates for fueling purposes. One type of carbohydrates, deemed fiber, is also high in grains. Fiber can be two types: digestible or indigestible. Indigestible fiber is more important to consider in this instance.

Indigestible fiber, as its name implies, cannot be digested, so its original molecular composition remains the same. Meaning, this type of fiber is not broken down: it remains the same in structure. This can be beneficial for the body because of indigestible fiber's characteristics. This fiber acts as a sticky molecule of sorts, allowing other substances to bind and remain bound to it. In the digestive system, fecal matter, or waste or indigestible food, sticks to the fiber, allowing for more efficient expulsion out of the body. To simplify, the digestive tract is cleaned with indigestible fiber. In your blood, plaque, which is caused by a type of Cholesterol, builds up inside the blood vessels, possibly leading to a blockage of blood flow. Fiber allows this plaque to stick it, clearing the vessel for blood to easily flow.

Grains can also help improve the immune response due to other substances in it. Grains are also high in vitamins and minerals, which are deemed micronutrients. Vitamins and minerals help the body in many of its processes, but vitamins and minerals cannot deliver energy, meaning it does not have any calories. They help the immune response by improving the steps necessary in an immune response: in other words, they help the immune system respond quicker and efficiently. Indeed, studies have supported grains as an anti-inflammatory food.

Different Types of Grains

There are two kinds of grains: refined and whole. Refined grains are altered, so that the seed is more exposed. This entails removing some layers that surround the seed. Whole Grains remain in their original composition, so no layers are removed. Due to the characteristics of both, each grain has a different effect on the body, although some effects can be minimal.

Refined grains lose some layers surrounding the seed, so some substances that made those supporting layers are also lost. In fact, some grains are removed when the seed is refined. So, you do not eat all the different types of grains in the whole seed when eating refined grains.

Whole grains stay in their original structure, so all grains are present. Also, many vitamins and minerals are present due to no removal of layers surrounding the seed. Of most importance, whole grains contain a higher level of fiber. Because of higher concentrations of various substances, whole grains have shown in studies to have a superior benefit in various health concerns.

As you have recently read, fiber can help improve heart and gut health via its "sticky" nature. Since whole grains have a higher amount of fiber, whole grains can induce a bigger change in heart and digestive health. Some studies shown individuals who eat whole grains to improve cardiovascular diseases, insulin sensitivity (which leads to diabetes), and efficient expulsion of waste from the digestive tract. Research into the explanation behind this has supported the chemical make-up of grains as an explanation. Vitamins, Minerals, and Fiber all improve these conditions.

Nuts and Legumes

Nuts are actually in the same family as Grains, meaning they are very similar. Nuts are also seeds originating from plants. They differ from Grains, however, in that they have a different nutrient composition. Nuts do not have as much fiber in them, but they have other health benefits.

The two main benefits of consuming nuts is in weight loss and/or management and heart health. Nuts are high in a type of fatty acid, the basic structure of fats, called Omega 3. Omega 3's, along with Omega 6 and 9, are termed essential fatty acids, meaning they are not made in the body: you must consume them. Despite society's claim on all fat being bad for you, Omega 3, and other fatty acids, are beneficial for you: they provide another energy source for you. Fat can also help insulate the body (keep the body warm), and it can assist the body in many of its processes. Omega 3 help treat coronary heart disease, which is caused by blockage of the vessels that nourish the heart. They do so by assisting indirectly in removing the plaque that cause obstruction.

Nuts can also treat weight loss and management. Nuts are deemed to have a high energy profile, but this is not a bad thing. Nuts are very high in unsaturated fats, which are a type of fat that can be easily broken down. This means that the majority of energy (calories) gained from nuts do not last long in the body. So, calories can still easily be broken down, allowing for energy expenditure to still triumph over energy intake (see the page called calories to learn more).

Legumes offer similar benefits to nuts. Legumes are another word for beans. They are also another form of seeds that are the precursor to a new plant.

Types of Grains, Nuts, and Legumes to Eat

As far as I have seen, Metz is very low in choices of beans, nuts ,and seeds. There is no main station for any of these foods, but they are split around into different sections. You can find Chia Seeds, which are very high in Omega 3, at the Smoothie Station. Chia seeds are very small and tasteless: they are almost a condiment of sorts. Since they are small and tasteless, you can "throw" them on top of other foods, thereby acting like a condiment. I like to put chia seeds on top of my yogurt. This adds some texture to my yogurt, too. You can also put Chia Seeds on Salad or throw into a smoothie.

Sometimes, there are some beans at the salad bar. The one that I see the most are Kidney Beans. Kidney beans are like many other beans, if prepared correctly. If not, they can be dangerous to the body. As a worker at Metz, I know that they strive on safe, clean food over everything else, so I wouldn't worry about the beans not being properly prepared.

Grains are the most versatile option at Metz. There is always some rice in Metz, at least in the rice cooker. This rice is often white rice, so there is less fiber. Rice, in general, often has a high amount of carbohydrates, however, Rice is sometimes served on its own or with other food in the Grille or Main Line. There are also different types of bread at the beggining of the Grille Line, as well as at the Deli. If you choose to eat Whole Grains, I advise choosing the whole wheat brain, as it contains whole grains.

To eat adequate amounts of nuts and seeds, I advise buying some at Walmart or other local stores. Nuts like Pistachios or Almonds aren't very expensive, and, if you buy large enough bags, can last awhile. Keep the bag in your room and grab a couple from the bag every day. I grab about a handful in the morning along with the rest of my breakfast as a starter to my day.