Cereals, particularly the whole grains are
an important source of B-vitamins in our diet. Since most of these
vitamins reside in outer bran therefore polishing / refining these
grains (removal of bran) or polishing rice reduces B-vitamin content to
different degrees depending upon the extent of refining and polishing.
Highly polished rice has therefore very low level of B-vitamins.
Parboiling which includes soaking in water and steaming paddy results in
seeping of vitamins present in outer layer into the grain. Hence milled
and polished parboiled rice retains much of the vitamins. Same
considerations apply to high extraction of wheat flour and pearled
millets.
The nutritional
comparision of refined grains and whole grains is striking and is
convincing reason to switch to whole grains from refined. Many of the
nutrients eliminated in the grinding process in refined grains, such as
vit E, are crucial to good health. Replacing refined grains with whole
grains doesn't mean having to eat food that is too heavy. Softer whole
grains such as barley, oats, millets, brownrice grind into flours that
are light in texture and colour have mild flavours. They can easily be
substituted at any time for white flour. Even pastas can be made successfully
with whole grain flours
