Carbohydrate-rich foods, especially white bread, pasta, and crackers, are on many hit lists of foods to avoid.
While some people may forgo carbohydrate-rich foods because they’re allergic to wheat or have gluten sensitivity, others may do so because they believe they should just avoid them.
Too many people have “carb-phobia” and think that carbohydrate-rich foods make you gain weight or are bad for you.
But "whole" are especially fiber-rich and provide your body and brain with glucose, the main fuel needed for energy, as well as B vitamins and antioxidants that can protect your health.
But do you really know what they are, or why they're so beneficial?
They're considered "whole" when all three parts, bran, germ and endosperm, are present.
Most people know that fruits and vegetables contain beneficial phytochemicals and antioxidants, but many do not realize that the "whole" are often an even better source of these key nutrients.
In fact, they're a good source of B vitamins, Vitamin-E, magnesium, iron and fiber, as well as other valuable antioxidants not found in some fruits and vegetables.
Most of the antioxidants and vitamins are found in the germ and the bran.
Less Common Types:
Recommendations have been shown to reduce the risk of heart disease by decreasing cholesterol levels, blood pressure, and blood coagulation.
Whole-grains have also been found to reduce the risks of many types of cancer.
They may also help regulate blood glucose in people living with diabetes.
Other studies have also shown that people who consume more "whole" products consistently weigh less than those who consumed less.
Increase Your Intake:
An easy way to increase your intake, is to replace some of your "refined" products with "whole" products.
Have a slice of "whole" bread to replace your white bread.
Have a serving of whole breakfast cereal in the morning.
Substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes.
Add brown rice, wild rice or barley in your vegetable soup.
Snack on popcorn (without the butter), instead of chips on movie nights.
Check Labels Carefully!
Foods labeled with the words "multi," "stone-ground," "100% wheat," "cracked wheat," "seven," or "bran" are usually not "whole" products.
Color is also not an indication of the variety.
Brown does not necessary mean whole wheat or whole anything!
Some brown bread has brown coloring added to achieve the brown color!
When determining if a packaged food product contains whole grain or not, look for the word "whole" in the ingredient list.Tweet
Also look for the "Whole" stamp (see above examples).
A "Good Source" stamp contains at least 1/2 serving, while an "Excellent Source" contains at least 1 serving..
For more specific information, follow these links;
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