- Here are healthy whole-grain foods to add to your diet.
Whole grains in the past few years were the topic of discussion by health experts when the U.S. government recommended Americans to fill half of their plates with whole grain sources.
This happened to be an exciting success for dieticians who constantly to dispel fears that all carbohydrates sources are unhealthy.
However, many consumers started packing their plates with brown rice and whole-grain bread. Although the two options are good, many people are not aware of other whole grain sources they can resort to.
Here are some of the best whole grain foods you can add to your diet to stay slim:
According to the Medical News Today, brown rice has more nutritional benefits over white rice which makes it the better option. It is a great source of vitamin E, which the body requires for immunity, skin health, and other body functions.
Additionally, it is rich in fiber necessary for facilitating digestion and smooth bowel movement. Since white rice doesn’t contain the cover, it lacks ingredients found in brown rice like magnesium, manganese, and selenium. Brown rice also contains tryptophan, which helps sleep.
Barley has been used for centuries as food and medicine. Barley qualifies as an incredible diet for people trying to lose weight in that it contains plenty of soluble and insoluble fiber, which helps bowel regularity.
It has 96 calories, 22 grams of carbohydrate and 3 grams of fiber in every half-cup of cooked barley. In unrefined form, barley is rich in a number of minerals including manganese, magnesium, vitamin E, copper, iron, zinc, protein, sulfur, and phosphorous.
Kamut and Spelt
Kamut refers to an ancient grain belonging to the wheat family. Some people with wheat allergies can tolerate Kamut or spelt.
The two tasty grains have a high nutritional value compared with wheat. Both kamut and spelt are good sources of protein. Spelt is also packed with minerals like magnesium, manganese, and copper. Additionally, spelt has several B vitamins that help regulate mood and boost energy.
Oats come with many benefits for your body. They help in stabilizing the blood sugar and lower cholesterol. One of the most outstanding features in oats is that they are rich in protein and fiber.
You can find oats in many forms like an instant, steel-cut, rolled bran, flour, flakes or groat. The best forms are the less refined such as steel-cut, flakes, bran or rolled. Oat flour is an excellent substitute for wheat flour.
They are rich in manganese, selenium, and tryptophan. Studies have shown that oats lower cholesterol as well as prevent obesity and heart disease.
This is an ancient whole grain which is a staple in Incas who claims that it is sacred and that it doesn’t qualify to be a whole grain but a herb.
Contrary to other grains, quinoa is a complete protein that is rich in iron, B-vitamins, magnesium, and other fiber. Studies have shown that quinoa can be effective in the treatment of migraines and lower the risk of heart attack.
It is also rich in antioxidants essential for dealing with cell damage caused by the presence of free radicals in your body.
This also happens not to be true grain. It is an aquatic grass seed native to Canada and the United States. It is a good source of protein and a nutty flavor.
It is an excellent alternative for people living with celiac disease and those who are allergic to wheat or gluten. It is poor in calorie content with as little as 83 calories in every half-cup of cooked wild rice. Additionally, wild rice is an excellent source of fiber.
You can add wild rice to soups, salads, stews, and pilaf. It is worth noting that wild rice is color in appearance.
Benefits of Whole Grains
A Studies published in the Journal of Chiropractic Medicine have shown that fiber-rich whole-grain combined with exercise decreased fat more than exercise alone.
Given that these whole grains are rich in fiber, they help in digestion and movement of other soluble foods along the digestive tract. Their high mineral contents ensure that the body gets a regular supply of all the ingredients it requires for normal functions. Most of these whole grains retail at more affordable compared with processed foods.
These nutritious whole grains can be embraced by everyone including weight watchers, bodybuilders, dieters, and whole-grain novices.
Start adding them to your dishes and you will eventually realize that they are beneficial in weight balancing and nourishing for your overall wellbeing. The greatest challenge when it comes to the preparation of whole grains is their cooking.
Unlike most processed foods, whole grains take longer to cook. However, you can find cooked or half-cooked whole grains in the supermarket or retail shop. Don’t go by the common myth that whole grains are taboo.
Adding these whole grains to your diet will help you stay slim or lose weight.
What's Your Reaction?
Madeline Longville is a Registered Dietitian who obtained her B.S. in Dietetics from Michigan State University.