Eating at least three servings of whole grains, including rice, can help you meet your daily energy needs. Cereals are high in starch, 6-12 % protein and low in fiber, vitamins and minerals.
Beans, green beans, cowpeas, peas, soybeans and lentils are high in protein. They are also rich in fiber, carbohydrates, vitamins and minerals. The fat is low. Vegetarians can get all the amino acids their body needs by adding flakes and nuts to their diet along with whole grains. Cereals provide the body with energy and flakes and nuts provide the body with protein. Iron is well absorbed when the flakes are sprouted and eaten after rooting.
In Sri Lanka, 75% - 80% of wheat flour is used in foods such as bread and buns, which are low in nutrients. Also it is better to make flours such as kurakkan and atta flour (non-fermented wheat flour) than bread made from starchy wheat flour.
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