Undeniably Whole grains are healthier for all of us. There are a wide range of whole grains that are available in the market that we must include in our daily diet. Eating whole grains is an easy way to make your diet healthier and also helps you in being fit.
They are a complete storehouse packed with essential nutrients including protein, fiber, vitamins B, antioxidants and trace minerals like iron, zinc, copper and magnesium. Hence a diet rich in whole grains aids to reduce the risk of heart disease, type 2 diabetes, obesity and some forms of cancer.
A whole grain generally refers to the entire edible part of a grain or seed. It includes the germ, the endosperm, which is the seed’s energy storehouse and the nutrient rich bran, the seed’s outer case. Yet many people do not eat them regularly as they are in a perception that the whole grains don’t taste good, which is absolutely wrong.
Eating whole grains provides us with umpteen health benefits. People who make these grains as part of their healthy meal will have a reduced risk of some chronic diseases. Whole grains provide many nutrients that are vital for the health and maintenance of our body.
Eating whole grains are best for weight management and reduces constipation. Whole grains are digested more slowly than refined grains, which have beneficial effects on blood sugar and insulin (keeping levels of both down). Whole grains are in foods that are made from wheat, rice, oats, cornmeal, barley or cereal grains.
Categorically grains are divided into 2 subgroups – whole grains and refined grains. Whole grains contain the entire grain kernel such as the bran, germ and endosperm while the refined grains are milled, which is process where the bran and germ is removed. This is done to give the grain a finer texture and improve the shelf life.
But this process removes the dietary fiber, iron and many B vitamins. Some of the refined grain products are – all-purpose flour (white flour), de-germed cornmeal, white rice (polished rice) or white bread. Here are some of the whole grain foods that you must include in your daily diet to start a healthy eating habit:
Brown rice Flaxseed Bulgur (cracked wheat)
Whole wheat or couscous Millet
Whole grain corn Some amazing tips to include whole grains in your meals or snacks: Start your breakfast with whole grain cereals that includes oats, bran flakes etc. Substitute white bread with 100% whole wheat bread like chapatti, rotis, parathas etc. Use brown rice, wild rice or bulgur instead of white rice. Include barley in soups, stews or salads. Use crushed bran cereal or rolled oats instead of dry bread crumbs.
Creating healthy and interesting meals with a variety of whole grains ensure you with health promoting nutrients and keeps you all fit. Hence remember that the bottom line is to switch to eating whole grains for having a better and healthy lifestyle.
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