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Why Whole Grains = Wholesome Nutrition
When I was growing up in Taiwan, white rice was more expensive than brown rice because it was refined so it was supposed to be better.
We now know that refining can deprive the diet of essential nutrients.
The process of refining grains and rice separates the bran and bran embryos of the grain (confectionery) from the center of the flour, which is then bleached into almost pure white, which is more valuable than light brown and brown. Whole grains. .
This refining process is supposed to get rid of the grains of impurity. Unfortunately, it also removes a lot of fiber, vitamins, minerals and phytochemicals from grains.
For example, refined white flour contains only 5% of vitamin E, 13% of vitamin B6, 20% of fiber, and 15% of the magnesium found in whole wheat flour.
Because so many essential nutrients are removed in the refining process, more and more evidence is showing the health benefits of whole grains.
Research shows that unrefined grains help prevent and delay the onset of diabetes and heart disease. They alleviate and treat the discomfort that comes with constipation. They keep diverticulosis and diverticulitis from occurring in your gut. They can also reduce your risk of certain cancers.
So substitute bread, pasta, white rice and white flour with whole grains whenever you can. Or if you are an adventurer, try more exotic cereals.
The natural light brown and brown color in the grain means more nutrition. Go with them!
Use the table below as a guide for choosing whole grains. Avoid empty calories of excess refined grains whenever possible:
Whole grains: Brown rice, buckwheat bulger (not cracked wheat), oatmeal, oats, rye, graham flour, popcorn, muesli, whole grain, whole grain corn, whole rye, whole wheat, wild rice, barley
Whole grains less than usual: Tamarind, Millet, Quinoa, Beans, Citrus, Spell, Butt
Refined grains: Cornbread, corn tortillas, couscous, crackers, flour, tortillas, grits, pasta (noodles, spaghetti, macaroni).
Here are some extra tips to make whole grain foods nutritious as an important part of your eating plan. You.
- Start a new day with whole grains
Try classic oats or iron cuts if you prefer hot grains. For cold cereals, look for whole oats, whole wheat, whole barley, or other whole grains that are listed first in the ingredient list.
- Look for grains with at least 5 grams of fiber in each serving.
- Look for whole grains listed first on the list of ingredients for bread
- Replace white rice with brown rice or exotic grains such as cassava, oatmeal, wheat, millet, quinoa or brown rice.
- Bake with whole grain flour
If whole grain breads seem too grainy, try gradually increasing the percentage of whole grain flour compared to white flour in your baking. You may need a little yeast with grains.
- Look for breads that contain at least 3 grams of fiber per serving, 1 ounce each.
- Eat whole wheat pasta. If whole wheat pasta is too chewy at first, try mixing half wheat and half white wheat pasta.
- Snacks on whole crackers instead of refined flour
- Snacks on popcorn made from whole grains. Gentle with salt and oil
- Smart. Do not be deceived by the innocent market. Look for the word “whole” in the list of ingredients of any packaged food you buy.
Even cakes, cookies and breads made from the most processed and least nutritious white flour can list “wheat flour” in the ingredient list because flour is actually from wheat. Do not trust a brand or product name. Trust only the words in the ingredient list.
Additional tips: Whole grains, ground rock, 100% wheat, cracked wheat, seven grains, and bran are usually not grain products.
Continue reading to find tips for eliminating health bombs that may be hidden in your body. Click here and find out the medical secrets you need to know so you can live better, live longer and be healthier.
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