11. • low in saturated fat
• cholesterol-free
• high in both soluble and insoluble
fibre, and resistant starch
• source of carbohydrates
12. • source of protein
• a good source of Bb group
vitamins, including folate
• a good source of many
minerals
• source of antioxidants and
phytochemicals
13. These phytochemicals include:
• LIGNANS – can lower the risk of
coronary heart disease, and slow
or turn back cancers in animals
14. • PHYTIC ACID – reduces the glycaemic
index (GI) of food, which is important for
for people with diabetes, and helps
protect against the development of
cancer cells in the colon.
• SAPONINS, PHYTOSTEROLS,
SQUALENE, ORYZANOL AND
TOCOTRIENOLS – have been found to
lower blood cholesterol.
15. • PHENOLIC COMPOUNDS – have
antioxidant effects.
• PHYTOSREROLS – these are the
compounds found naturally in plants
that are structurally similar to
cholesterol.
Editor's Notes
The terms "grain" and "cereal" actually refer to the same item, grasses cultivated from the edible portions of their fruit seeds, which also leads to the term "cereal grains."
Whole grains are the whole grain kernel with the bran, germ, and endosperm intact. Refined grains started out as whole grains, but they are processed to give them a finer texture and longer shelf life. During this process, the bran and germ are removed, which also removes dietary fiber, iron, and many B vitamins.
- all cereal grains are whole grains. In more common usage, the term "cereal" refers primarily to commercial breakfast cereals, which consist of refined grain instead of whole grain. In this sense, the terms "grain" and "cereal" refer to very different things.
BULGAR a cereal food made from whole wheat partially boiled then dried.
KINWA-a goosefoot found in the Andes, The Andes, running along South America's western side, is among the world's longest mountain ranges.
KUSKUS- a type of North African semolina in granules made from crushed durum wheat. Durum wheat, also called pasta wheat or macaroni wheat, is a tetraploid species of wheat.
FIBRE It is type of a carbohydrate that helps keep our digestive systems healthy
B vitamins have a direct impact on your energy levels, brain function, and cell metabolism.
Minerals are involved in the formation of bones and teeth; they are essential constituents of body fluids and tissues
CARB One of the primary functions ofcarbohydrates is to provide your body with energy.
Protein – development and repair
Saturated fat is a type of dietary fat. It is one of the unhealthy fats, along with trans fat. These fats are most often solid at room temperature. Foods like butter, palm and coconut oils, cheese, and red meat have high amounts of saturated fat.
B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism.
Folate folic acid is vital for making red blood cells, as well as: the synthesis and repair of DNA and RNA.
any of various biologically active compounds found in plants.
("phyto" means "plant"). They are found in fruits, vegetables, grains, beans, and other plants. Some of these phytochemicals are believed to protect cells from damage that could lead to cancer.
Though tiny, they are rich in the omega-3 fatty acid ALA, lignans and fiber, all ofwhich have been shown to have many potential health benefits. They can be used to improve digestive health, lower blood pressure and bad cholesterol, reduce therisk of cancer and may benefit people with diabetes.
Phytic Phytic acid impairs the absorption of iron, zinc and calcium and may promote mineral deficiencies
GI on the other hand, digest faster and thus causes the blood sugar and insulin levels to spike fast. GI
