September is “Whole Grains Month”, so we thought what better time for us to prove to you that not all carbs are evil, and that healthy whole grains can actually be extremely beneficial to your health?
Rich in Fiber
Whole grains contain both types of fiber, soluble and insoluble and they are both beneficial to health in different ways. All fiber is undigested, so it adds no calories to our diet. It does, however, add benefits to our health. Soluble fiber slows the release of sugars into our bloodstream and also helps lower the ‘bad’ LDL cholesterol. Insoluble fibre, on the other hand, is largely responsible for regulating digestion.
Because fiber fills you up without adding any caloric value to your diet, whole grains are perfect if you are trying to lose weight. They will keep you full for a long time and prevent sugar cravings.
Good Source of Vitamins and Minerals
Whole grains are an important source of many essential nutrients including B vitamins, a complex of eight different vitamins which help release energy from fat, carbohydrates, and proteins. Whole grains also serve as a good source of magnesium. About 50% of the magnesium in your body helps build strong bones, and the remaining portion supports normal muscle and nerve function, regulates blood sugar levels, supports a healthy immune system and maintains a normal blood pressure.
Eating more whole grains reduces inflammation throughout your body, which in turn can decrease your risk for many diseases such as arthritis, diabetes, heart disease and even some cancers.
Whole Grains You Should Include in Your Diet
Brown Rice – Switch from white rice to brown rice when preparing food at home.
Burghul – Use as a rice or pasta substitute at lunch.
Corn – Snack on some airpopped popcorn for a delicious and healthy snack.
Freekeh – An old Egyptian classic!
Oats – Oatmeal is the perfect breakfast to fill you up and keep your energy levels high for a long day ahead.
Quinoa – You can cook quinoa in batches and add it to your salads or eat it as an alternative to rice and pasta.
Wholewheat Bread – Use instead of traditional white bread to prepare sandwiches for yourself and your family.
Changing from refined grains to whole grains can have so many positive effects on your health. Always choose brown over white.