5 Whole Grains You Should Be Including in Your Diet
Everyone should try and incorporate whole grains into their diet as they are extremely good for your health. “Whole grain” means a grain food’s natural state where the seed is kept intact.
Each seed is made up of 3 parts that you can eat – the bran, the endosperm and the germ. It is these that hold essential nutrients.
The processed grains like white bread, white rice and white pasta are all milled so that the bran and germ are taken away and only the endosperm is left.
By doing this is gives them a longer shelf life as well as a finer texture, however all of the nutrients are taken away.
There are so many different forms and choices with whole grains such as bread, pasta, flour, cereals and rice.
It is recommended that you eat 3 servings a day of whole grains in order to benefit from them, however a lot of studies have shown that you can reduce the risk of disease by eating just one serving a day.
Whole grains are full of fiber and keep you fuller for longer as well as regulating blood sugars, so they are great to eat if you are trying to lose weight.
They are full of nutrients such as B vitamins (folate, thiamin, niacin and riboflavin) minerals such as magnesium, iron and selenium as well as dietary fiber.
According to the Whole Grains Council, whole grains can reduce:
• Stroke by 30-36%
• Type 2 diabetes by 21-30%
• Heart disease by 25-28%
So what are the 5 healthiest whole grains you can eat?
When you cook quinoa it becomes light and fluffy and delicious.
Because of its mild flavor, you can mix it with other foods to make delicious dishes and it also has the benefit of a very quick cooking time.
It has good amounts of protein and very little fat. Health benefits include aiding with digestion, regulating cholesterol levels and preventing certain types of cancer.
It will also aid in strengthening and reinforcing muscles, organs and glands and will give you an energy boost after you have eaten it.
2. Brown Rice
If you love white rice you should try and switch to brown as this is more nutritious for you as it is unprocessed.
It has a lot of protein and dietary fiber as well as B-group vitamins. It will provide you with a lot of nutrients that you can’t get easily from other foods.
If you are inclined to develop gall stones, this is a great thing for you to eat as the dietary fiber that is in it can prevent gallstones.
3. Whole Oats
Whole oats are full of protein and will give you a good amount of iron.
Eating them for breakfast is a good idea as they will fill you up and will not be tempted to snack on something before your next meal.
If you need to add extra calories to your diet you should eat whole oats as 1 cup contains around 600 calories.
They are full of dietary fiber and just 1 cup will give you 67% of your recommended daily intake for adults.
You will feel energized after eating them and when they are cooked whole they help to regulate blood sugar levels which in turn means it reduces your chance of getting type 2 diabetes, obesity and cardiovascular illnesses.
Barley has a certain nutty and hearty flavor that can be put in more or less any dish and has a similar consistency to pasta.
With it being low in calorie, it also has a number of nutrients such as fiber, iron, phosphorus, selenium, manganese and copper.
The cooking time for barley is longer than other whole grains at around 1 hour 30 minutes so if you are looking for a quick meal this is probably not the best thing to cook.
Aside from this it has a number of health benefits such as reducing visceral fat which is the fat that surrounds vital organs in our body.
If you are trying to lose weight around your belly then this is what you should be eating!
The millet grain is small and can be eaten pureed or whole, you will find it in many colours such as white, yellow, grey or red and has a rich savory taste.
With it being low in calories and high in nutrients such as protein, dietary fiber, manganese, phosphorus it is very good to incorporate it into your diet.
You will benefit from heart health due to the magnesium content as well as lowering the risk of getting type 2 diabetes.
Millet will help you to develop and reinforce body tissue and that is why it is advised for athletes to eat.
Whole grains are full of nutrients and essential foods we should be eating regularly so give them a try next time you visit your supermarket or health store.