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Video: What Whole Grains Should Be In Your Diet
A negative attitude has formed towards carbohydrates because we are most often drawn to the most harmful of them: sugar, rolls, chocolates and sweet soda. However, the so-called slow carbohydrates are not only useful, they are necessary for the normal functioning of the body. One of the most important sources of healthy carbs is whole grains. Whole grains are not only very nutritious and can energize the whole day, they have a beneficial effect on the digestive process and even help prevent certain gastrointestinal diseases.
Below you will find a list of whole grains that should be included in your grocery basket.
Fresh bread or favorite pasta will no longer be banned when made with whole grain flour. In addition to vitamins and minerals, whole grains of wheat are high in fiber, making them an indispensable food for digestion. The main thing is to carefully read the composition of the products you buy. Whole grains are now "in vogue", and their content is written on every second package, although this is not always true.
Oats are rich in minerals and antioxidants that help prevent heart failure. Avoid instant oatmeal, which is usually high in starch and corn syrup. The best solution would be the classic oatmeal, which can be mixed with almond milk and fruit.
During the production process, white rice is cleaned not only from the dark shell, but also from about 75% of all its nutrients (including magnesium, phosphorus, antioxidants and B vitamins). Choose red, brown and black rice for your meals. It is rich in various micronutrients and will add a sophisticated flavor to your meal.
Rye is the most nutritious of all cereals; you will not find so many macro- and micronutrients anywhere else. Rye grains contain 4 times more fiber than wheat, and a standard serving will provide you with half your daily iron requirement. The only negative is that it is extremely difficult to find real rye bread.
Barley is less popular than wheat or rice, although it deserves just as much attention. Grains contain fiber, B vitamins and help lower cholesterol levels. Prepare barley porridge with dried apricots or prunes, or serve as a side dish.
Buckwheat is an ideal product for people with gluten intolerance. Buckwheat grains are one of the most important sources of magnesium and manganese, which contribute to the normalization of the nervous system.
Bulgur contains impressive amounts of iron and magnesium, and is also an essential source of fiber and plant protein. The grains can be added to salads or served as a side dish.
Quinoa is technically seeds, not grains, but it contains more protein than any other grain crop. It is also an excellent source of omega-3 acids, making quinoa a must have for vegetarians. Try adding it to a salad or preparing it on its own with dried herbs and garlic.
Most of the couscous that you can find on supermarket shelves is a type of pasta made from processed wheat with no health benefits. Whole grain couscous is not only lower in calories, but it also provides you with an impressive amount of fiber.
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