1. What are grains, whole grains?
Grains are a type of food made from 5 different types of grains that have been researched and proven to provide numerous nutritional benefits for people of all ages.
Whole grains are types of grains that only remove the outer bran layers of the grains, while retaining the entire interior of the grain. This means that whole grains contain all the nutrients present in each grain.
Grains are typically made from 5 common grains: corn, sticky rice, regular rice, glutinous rice, and legumes.
Rice
Rice is one of the oldest types of grains used for cooking rice, porridge, or making certain cakes. Brown rice provides energy and contains important nutrients such as starch, B-group vitamins, protein, fiber, potassium, calcium, phosphorus, etc.
Sticky rice
Sticky rice has almost the same nutritional content as regular rice, but its sticky nature provides a quicker and more satisfying feeling compared to regular rice.
Some delicious dishes made from sticky rice include sticky rice, sticky rice cakes, and more. Sticky rice is also used for fermentation.
Glutinous rice
Glutinous rice is rich in carbohydrates, fiber, protein, various vitamins, minerals, and antioxidants.
Some delicious dishes made from glutinous rice include rice, porridge, various types of cakes, ice cream, etc.
Corn
Corn is a source of energy, starch, B-group vitamins, essential minerals, and high fiber. The most popular types of corn in Vietnam are sticky corn, regular corn, and sweet corn.
Some delicious dishes made from corn include corn soup, corn stir-fry with ground meat, boiled corn, soup with young corn, etc.
Sesame
Sesame is rich in nutrients, especially fatty acids, protein, fiber, various vitamins, minerals, and antioxidants.
Some delicious dishes made from sesame include sesame seed milk, sesame salt, black sesame porridge, etc. Sesame is also used for oil extraction and adds flavor to many dishes.
Beans
Beans are a diverse family of legumes that contain rich nutrients. They are high in protein, B vitamins, iron, potassium, fiber, and lower in calories compared to other grains.
Some delicious dishes made from beans include bean paste, red bean soup, tofu, soy milk, mung bean cake, etc.
Oats
Oats are packed with soluble fiber, various vitamins, essential minerals, antioxidants, and starch that provides long-lasting fullness and helps control food cravings. The high fiber content in oats promotes good digestion.
Some delicious dishes made from oats include oatmeal, mixed oats with yogurt and fruits, overnight oats soaked in milk, oat cakes, etc.
2. Does eating grains help us live longer?
A report published in the BMJ journal suggests that consuming whole grains is associated with a reduced risk of death from various diseases, such as cancer, cardiovascular disease, respiratory disease, infectious disease, and diabetes.
Based on data from 45 studies, researchers estimated that consuming 90 grams of whole grains per day can reduce the risk of death from any cause by about 17%.
Therefore, it is recommended to incorporate whole grains into your daily diet, such as making rice milk, cooking porridge, or creating sweet dishes, for better health and longevity.
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