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1. Nutritional facts about Grains & Legumes Nutrition is defined as the one by which an animal or plant takes in and utilizes food substances. There are different types of grains found within the true cereal grains which are from the botanical family ‘Poaceae’ like wheat, oats, rice, corn (maize), barley, sorghum, rye, and millet. The ‘pseudo-cereal’ groups are nutritionally similar and used in similar ways to ‘true’ grains. Legumes include all forms of beans and peas belonging from the Fabaceae (or Leguminosae) botanical family. There are plenty of different species of legume plants. Grains contain both whole grains and refined make an important contribution to the nutrient intakes. However, their role in a healthy diet goes beyond the provisional nutrients. Studies in the USA, UK, and Europe reports that the consumption of whole grain foods reduces overall disease risk and all-cause mortality. Eating 3 serves* of whole grain foods a day is linked to a 20-30% reduction in risk of total mortality, cardiovascular disease, diabetes, stroke and some cancers – comparable to that observed for 5 – 6 serves of fruit and vegetables. Legumes include a range of essential nutrients including protein, carbohydrates, dietary fiber, minerals and vitamins. They are an economical dietary source of plant-based protein and also are higher in protein than most other plant foods. Virtually free of saturated fats contain no cholesterol which is low in fat Rich in energy-giving carbohydrates, with a low glycemic index rating for blood glucose control. Legumes includes relatively low quantities of the essential amino acid methionine (which is found in higher amounts in grains). Legumes contain relatively low quantities of the essential amino acid lysine. That’s the reason why some vegetarian cultures – in order to get a good balance of amino acids needed for growth and repair – combine their diet of legumes with cereal grains.

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