Have you considered adding whole grains to your meals, but don’t know where to start? Well, I’ve got the answer for you. Adding whole grains to your daily meals will massively boost your health and energy. Not to mention, whole grains reduce the risk of having diseases thanks to their powerful nutrients.
In this article I will share some of the great benefits of whole grains and how to incorporate them in your diet.
Benefits of whole grains
- Because of the nutrients in bran and germ, whole grains are both filling and satisfying, which can help reduce binge eating and aid in weight loss.
- They are packed natural vitamins and minerals, that are essential for your body.
- They include phytonutrients and antioxidants, which reduce inflammation, and thus reducing the risk of chronic diseases and cancer.
- They lower your chances of developing heart disease, stroke, or diabetes.
- They contain fiber which reduces the chance of having heart diseases while also improving digestion.
Examples of whole grains food:
- Barley.
- Bulgur, also called cracked wheat.
- Farro.
- Millet and quinoa
- Black,brown and wild rice
- Oatmeal.
- Popcorn.
- Whole-wheat flour.
How to use whole grains in your diet
- Brown rice, wild rice, bulgur, barley, or other grains can be substituted for white rice.
- Use whole-grain bread or rolls to make sandwiches.
- Consume whole-grain cereals for breakfast, such as whole-wheat bran flakes or crushed wheat
- Serve whole grains on top of vegetable soups and chilis and eat alongside steamed or grilled veggies or as a side dish with seafood.
- Use more oats in your pancakes, smoothies or cookies
Consuming a variety of whole grains increases your intake of health-promoting elements. Having several options also makes your meals and snacks more enjoyable. Start including whole grains to your diet and get creative with your recipes. So, which of the whole grain foods do you like most?
