What are whole grains? And why should you eat more of them?

Whole grains are full of essential nutrients and offer many health benefits, such as lower risk of heart disease, diabetes and weight gain. But not all whole grain foods are designed to be healthy. Consider including whole grains in your diet and we will show you what you need to know about them.

What are whole grains?

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Whole grains – cereals in which the main parts – endosperm, germ and bran – are present in the same proportions as whole grains. It can be intact, forged, peeled, cracked, peeled or crushed.

When whole grains, such as whole wheat and brown rice, are processed into white flour, white rice, an important ingredient such as bran and germ – along with all their nutrients – is removed, leaving only the endosperm. Loss of nutrients such as fiber, zinc and various antioxidants is not replaced by white flour, for example, therefore refined cereal products are a much less nutritious food choice.

The fiber found in whole grains has a beneficial effect on the composition of the colon microbiome (bacteria and other microorganisms that live in our large intestine). Whole grains, on the other hand, contain more nutrients, for example, wholemeal bread contains twice as much potassium, which lowers blood pressure, and more magnesium, calcium, manganese and selenium (antioxidants). ), more B. complex vitamins and healthy fatty acids ..

Whole grains – Foods made from whole grains also maintain the same balance of nutrients found in whole grains. Wholemeal foods include wholemeal bread, wholemeal pasta, wholemeal couscous, wholemeal and brown and brown rice. Such products contain more complex carbohydrates, fiber, protein and B vitamins than products made from processed cereals. Because of this, whole grains are considered healthier to eat and are recommended for a healthy diet.

Why are whole grains more nutritious?

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Whole grains have a lower glycemic index, which means they do not raise blood sugar levels when consumed. A recent study review published in Journal of Nutrition, was devoted to the study of the effect of differently processed oats on blood sugar and the insulin response compared to processed cereals. Studies have evaluated the differences between oat kernels (also known as oatmeal), large oatmeal and processed refined oatmeal, which are known to have a high glycemic index (GD), which means they cause a faster rise in blood sugar levels. blood during meals. , as well as sweets. Over time, high insulin levels are associated with an increased risk of obesity, heart disease, diabetes and certain types of cancer.

Only oats consumed in the form of whole kernels or in the form of large oats (the preparation time for such cereals is from 15-25 minutes) led to a decrease in blood sugar and insulin levels. Thus, fast cold breakfast cereals with finely ground oats, as well as processed cereal cereals, also increase blood sugar and insulin levels.

Whole grains can also help improve your mood and energy levels by keeping your blood sugar more stable. Slow-digesting healthy carbohydrates, such as whole grains or dried peas and beans, and lentils, can also have a beneficial effect on the body’s senses. Slow-digesting carbohydrates, compared to fast-digesting ones, can offer benefits such as improved energy levels and can make you feel less tired and even affect the sensation of pain as well as emotional emotions such as depression and anxiety. Fast-digesting carbohydrates can go hand in hand with an effect of the amusement park train on blood sugar — first high and then low blood sugar.

In another study published in the journal Diabetes Care, scientists in New Zealand evaluated the effects of whole wheat, oats and brown rice treatment on people with type 2 diabetes and found that while calorie intake was the same regardless of whether the seeds were whole or processed, blood sugar levels improved when the granules were less processed. Over time, even if you are healthy, these effects can reduce your risk of developing diabetes.

How do you know if bread contains whole grains?

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Look for wholemeal bread, which has a lower glycemic index (GI) than standard wholemeal bread made from finely ground flour. There is little difference between wholemeal flour and ground white flour, but for people who eat a lot of bread, it can have a significant overall effect. Bread made from whole grain cereals, where you can actually see some grain in the bread, has a lower GD, but the difference depends on the number of such whole grains. When choosing wholemeal breads, the ones that are very uniform in texture are usually made from finely ground flour. Those made from intact grains will have a rougher texture and some grains will be visible on the bread.

What whole grain cereals can you find in stores?

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Whole grains include wheat, barley, quinoa, buckwheat or basically any cereal where the kernel or seed is visible. Prefer whole kernels instead of cereal or white flour. regular brown rice over white varieties. thick oats or oatmeal over instant or processed oats.

The only downside to including these foods in your diet is that whole grains take longer to cook. Try adding whole grains to soups or cook a little longer without fear of freezing them in pre-marked serving bags.

Discover different types of dishes from different cuisines around the world and try whole legumes such as beans or lentils for vegetarian main dishes, salads or side dishes.

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We have previously published articles on the following topics:How to cook rice properly?“,”Three tricks that make vegetarian and vegan meals more satisfying“,”How do you fill your food with the vital nutrients that 90% of people lack?“,”The worst and best of all you can eat, according to a dietitian“,”Simple ways to maintain a healthy weight as you grow older“.

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