In recent years, the consumption of carbohydrates, especially grains, has become the subject of controversy. Many people avoid foods such as bread, pasta and rice, believing that these contribute to weight gain and high blood sugar levels.
However, not all grains are the same, and eating whole grains can provide significant health benefits.
What are whole grains?
Whole grains, unlike refined grains, retain the entire kernel of the seed, including the bran, germ, and endosperm. This means that vitamins, fiber and healthy fats, which are removed during processing of the grain, are preserved.
According to a new study presented at the Nutrition 2024 conference, the treatments that cereals undergo lead to a huge loss of minerals and vitamins.
As mentioned in the study, the process of removing the bran and germ from the kernel of the cereal reduces the mineral content by 50% to 80%.
The benefits of whole grains
Whole grains are rich in carbohydrates, protein, fiber and essential nutrients such as B vitamins, iron, magnesium, selenium, potassium and antioxidants such as vitamin E.
Protection from diseases
Whole grains’ high fiber content makes them ideal for managing blood sugar levels, lowering “bad” LDL cholesterol and supporting gut health. Research has shown that eating whole grains can reduce the risk of cardiovascular disease, type 2 diabetes and colon cancer.
Weight management
In addition, the fiber found in whole grains can help manage hunger and maintain a healthy weight. Fiber helps you feel fuller for longer, making it easier to control your calorie intake throughout the day.
How Much Whole Grains Should You Eat Every Day?
The Dietary Guidelines for Americans (2020-2025) recommend that at least half of total grain consumption each day should come from whole grains. It is recommended that adults consume at least three 28-gram servings of whole grains per day.
A typical serving of whole grains includes:
½ cup cooked whole grain or pasta
1 slice of bread
1 cup of breakfast cereal
How to add more whole grains to your diet
There are many easy and delicious options to incorporate whole grains into your diet.
For breakfast, you can choose a bowl of oatmeal with cinnamon and fruit, while for a healthy meal you can add whole grains, such as farro or wheat berries, to salads.
Alternatively, you can add barley to a vegetable soup to increase the nutrient content and make your meal more filling.
To make the transition from refined to whole grains easier, start with small changes, such as replacing white rice with quinoa or black rice, and using whole-wheat bread or tortillas.
A step towards a better and healthier life
Whole grains are not only a nutrient-dense way to improve your diet, but they also offer significant health benefits, from cardiovascular protection to weight management and gut health support. .
By including more whole grains in your daily diet, you can get the benefits you need to stay healthy and strong in the long run.
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