Cereals
Cereal grains are a prime component of the human diet. They are grasses grown for their edible grains. However, they are different from pseudograins such as buckwheat and quinoa that are not grasses. Whereas the terms cereals and grains are usually utilized interchangeably, cereals are forms of grass grown for edible seed while grains are the edible seeds from not only cereals but those of legumes as well.
Examples of cereals
Examples of cereals include:
- Rice
- Wheat
- Sorghum
- Triticale
- Barley
- Rye
- Maize
- Oats
- Sorghum
- Millet
Benefits of cereals
Cereals, particularly whole grain cereals contain various vitamins e.g. certain B vitamins, vitamin E and minerals such as magnesium, zinc, iron copper, and phosphorus in addition to carbohydrates, fibre (both soluble and insoluble fibre) and protein.
Whole grain cereals are generally a source of polyunsaturated fats specifically omega-3 fatty acids (linolenic acid), and high quantities of resistant starch. They also contain various phytochemicals that have been associated with significant health benefits such as lowering blood cholesterol levels.
Whole grain cereals contain the following parts:
- Endosperm: The major part of the grain (mostly starch).
- Bran: This is the outer layer of the grain that mainly contains fibre, vitamins, minerals and omega-3 fatty acids.
- Germ: The smallest part of the grain that contains the B vitamins, vitamin E, fibre and minerals including potassium, phosphorus, magnesium, selenium, iron, calcium etc.
The milling process normally extracts the germ and bran, largely with the aim of meeting the sensory requirements of consumers. This in turn decreases the amount of most of the essential nutrients such as fibre, vitamins and phytochemicals. Hence, it is advisable that you opt for whole-grains cereals rather than the refined ones bearing in mind that whole grains cereals constitute a variety of nutrients that have associated health implications i.e. phytochemicals, which are otherwise eliminated through the refining process.