While health-conscious people may want to follow a “low carb” REGMA, they should also be aware of the importance of including whole-grain products in their diet because of the nutrients they contain
If you happen to reduce the amount of carbohydrates in your diet, you may also be avoiding some foods that contain whole grains. This is a drastic step for you to take, because these items are rich in antioxidants and plant compounds, and vitamins and minerals that help prevent diabetes, cancer and heart disease.
The difference between whole grains and refined grains-Both are low in fat, and refined products often contain essential nutrients such as B vitamins, magnesium, selenium, potassium and fiber that is laid back during treatment. This is why whole-grain products are a better source of the same basic nutrients than their refined counterparts. Their bran and germ are not removed during the milling process, and along with that, including a certain amount of fiber in your diet as you try to maintain your weight or lose a few pounds will reduce any hunger you may have during the day.
How to shop for grain products -. Choose items with at least 3 grams of dietary fiber per serving and look for the word “whole” on the product package. The fact that a product is brown in color (instead of white) does not automatically mean it is made of whole grain flour, because an ingredient syrup or food coloring may be present. Also being quite sure what you buy, choose products bearing this statement from the Food and Drug Administration (FDA): “Diets rich in whole grain foods and other plant foods and low in fat, saturated fat and cholesterol may reduce the risk of heart disease and some cancers . “
All whole-grain product contains two types of fiber beneficial: insoluble fiber (to prevent hemorrhoids, constipation, diverticulosis and colon cancer) and soluble fiber (for lowering cholesterol, reducing the risk of heart disease and stroke, and slowing the absorption of glucose to stabilize our blood-sugar level
How to include grain products in your diet -. . Eat high-fiber grains (bran flakes, oatmeal and shredded wheat) for breakfast, and alternates with multi-grains, low-fat muffins, whole-wheat toast or whole-grain bagels. For lunch, try the sandwiches made of whole-grain bread or rolls. Other options include whole-wheat tortillas, barley, brown rice, wild rice, bulgur and kasha. Some of these grains can also be used in soups, stews, casseroles and salads to vary meals, and brown rice and whole-grain bread crumbs should also work well in chicken and meatloaf recipes. (As a replacement for the plain breadcrumbs in cooking, try oatmeal or crushed bran cereal.)
Finally, note that lesser known but equally beneficial whole grains include quinoa, buckwheat, kamut, spelled, wheat berries and amaranth.