World Food Day 2020: Swap refined grains with these healthy whole grains

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Read full article By Lifestyle Desk @ The Indian Express Photo Credit: TNIE, Pixabay

Various studies have shown that our food choices have a direct impact on our health and immunity, which in turn, save us from the slippery path towards obesity and some chronic diseases. Hence, it is important to not just include more greens and fruits in the diet but also to completely avoid or at least limit the consumption of refined grains, says Priya Prakash, a certified nutrition coach.

“This is because refined grains are stripped of the nutritious bran and germ layers. All they contain are endosperm, which provides only carbohydrates and negligible amounts of the other nutrients. Apart from being low in nutrition, refined flours like maida, are produced using harmful chemicals during the bleaching process,” says Prakash.

“Whole-grains, on the other hand, contain all the components of a grain ie bran, germ and endosperm. They are a healthy source of proteins, fibre, vitamins and minerals. Since they are high in fibre, they also help you to stay fuller for a longer period of time.

On World Food Day, she suggests 4 healthy whole grains that make an ideal replacement for refined grains like white rice and maida.


Millets are rich in protein and are also an amazing source of calcium. Some of the traditional varieties of millets in India are little millet, foxtail millet, kodo millet, proso millet, barnyard millet, ragi, jowar and bajra.

“Traditionally, millets are sprouted and ground to make porridge for babies as a weaning food. Sprouting increases the bioavailability of nutrients in the millets that increases its health benefits. It is not only highly nutritious but also easy to digest,” shares Prakash. You can skip rice and replace them with millets and it can also be ground into flour, that can be used for making cookies, rotis, cakes etc.


Posted on

October 19, 2020

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