Whole grains or unrefined cereals are an important part of a healthy and balanced diet. They are known for their high fiber content, which is essential for the health of the body. It is important to note that these grains also have other nutritional properties that contribute to the good functioning of the body every day. Here are the main benefits of whole grains in nutrition and a few simple tricks to make them easier to integrate into the menu and eat them with pleasure!
Whole grains, what are they?
Nutritionists and physicians place great emphasis on adding whole grains into your daily diet as part of a healthy diet. But few people know what whole grains are and what they are.
The food products on the market contain either whole grains or refined cereals, processed industrially. Each grain of grain contains three main components: germs, endosperm (core) and bran (hard and fibrous exterior). When processed industrially, so they are refined, they lose some of their components and, with them, their nutritional properties so precious.
Whole grains contain all three edible components of a grain, while refined ones, like white flour, contain only endosperm, that is, their core. Whole grains are much healthier, because they come with all the nutritional properties of the components of a grain. Among the most consumed whole grains are:
- brown rice;
Benefits of whole grains in nutrition
Helps to lose weight!
Whole grains are key foods, recommended in most diets. Due to the rich content of fiber, vitamins and minerals, whole grains help detoxify the body and fast and long-term installation of satiety. In this way, the caloric intake decreases, and you manage to keep the extra pounds away and also have a healthy and strong body.
Prevent cardiovascular disease!
Whole grains are recognized as the main allies of a healthy heart. According to doctors, the regular consumption of such cereals prevents the formation of blood clots and prevents the onset of heart attacks.
Cardiovascular diseases are kept away and due to their high content of magnesium, selenium and manganese. Whole grains lower the level of "bad" cholesterol in the blood, which helps prevent heart disease.
Constipation is one of the most common conditions currently encountered in the world. At the base of its occurrence are most often a defective diet, stress and a chaotic lifestyle. The main role of fiber in whole grains is to improve digestion by combating constipation and stimulating slow bowel transit.
Promotes the health of the nervous system!
Whole grains contain a lot of vitamins and minerals essential for the proper functioning of the central nervous system - vitamin B, riboflavin, niacin, folic acid etc.
I fight cancer!
According to the specialists, the rich content of phytoestrogens contributes to the prevention of different forms of cancer.
Prevent birth defects in the fetus!
The consumption of whole grains enriched with folic acid in pregnancy represents an essential measure to prevent neural tube defects and other congenital malformations in the fetus.
It energizes the body and strengthens the immune system!
The complex of nutrients contained in whole grains ensures the daily energy supply you need and they also contribute to strengthening the body's immunity.
Tricks to integrate whole grains into your daily diet
Unlike the refined ones, many types of whole grains have a less pleasant taste. The more natural they are, the taste is different and maybe not as exciting as in the case of industrially processed ones, but the health benefits are incomparable. Because of the taste, many people quickly avoid or give up the idea of buying and eating such cereals. Here are some ideas to increase the intake of whole grains in the daily menu and how to eat them with more pleasure.
The first step is to change the usual white bread with the one prepared from whole grains. It is an essential first step in strengthening health, since bread is a staple food and is consumed daily in quite large proportions.
Remember that corn is part of the whole grain category. Popcorn is the most handy and tasty solution to increase the amount of whole grains in the diet. You can also opt for boiled or canned corn, but popcorn is more preferred by consumers and can be consumed all year round.
Eat whole grains for breakfast. You can take the daily dose of vitamins and minerals from whole grains from a single meal. Create a routine of eating whole grains in the morning with milk. Opt for cereal variants that contain low amounts of sugar and dyes. Go for the most natural variants!
Change the usual flours with alternatives made from whole grains. Pasta, noodles, flour used in cakes - all can be found in whole versions, not just processed industrially. Choose healthy snacks, rich in whole grains.
Opt for special sticks, cookies made with flour from such grains, biscuits and other similar snacks. Read them the label and make sure they are made entirely of these cereals and that in their composition, they are not found only in proportion of 1-5%. In such cases, the rest of the ingredients are processed industrially and are harmful to your health.
Do you consume enough whole grains daily? Have you managed to make the transition from industrially processed to natural cereals in your diet? Tell us in the comments section below how you managed and what other tricks to eat with pleasure you know!