5 reasons to eat whole grains of cereal
The whole cereal grains are those seeds of grains that conserve the three parts that compose them: the endosperm, the bran and the germ. We are talking about wheat, corn, rye, rice or barley, among others.
These grains favor the reduction of the risk of heart disease, maintain body weight and prevent type 2 diabetes, in addition, they are a source of minerals, fiber, micronutrients, complex carbohydrates and other health attributes.
5 healthy reasons that come from whole grains
Therefore, here are the five reasons to eat whole grains and how they help us have a healthy life:
1. Whole grains are an excellent source of fiber.Most of us consume little fiber, soluble and insoluble. However, fiber has great health benefits. And in this sense, whole grains are a privileged source. Even diets that tend to reduce fiber intake can generate a deficiency that can contribute to the risk of constipation, diverticulosis or diabetes.
2. Whole grains provide a variety of valuable micronutrients.Grains are a diverse group of foods with a broad nutritional profile. In general they provide a rich variety of B vitamins and a variety of minerals. Many contain antioxidant compounds and some offer new antioxidants that are not found in other foods we consume.
Grains are also an important source of protein. Some contribute more than others, but in general, the amino acids they provide are complementary to other plant foods, such as legumes. Rice and beans, for example, are a traditional dish in various cultures, and perhaps not by chance, they provide a full range of essential amino acids that serve as an alternative to meat.
3. Grains can improve the glycemic effects of other foods. There is research that shows that both low carbohydrate and high diets can result in a comparatively low glycemic load. The same research suggests that diets with a high content of carbohydrates of low glycemic index (which means foods of vegetable origin), have positive effects to reduce the risk of chronic diseases. Other research shows that high fiber intake of cereal grains in a meal can decrease glycemic responses of foods eaten later.
4. Healthier populations eat whole grains. As indicated, grains are an ingredient of long tradition in all diets of the "Blue Zone". They occupy a prominent place in variations such as the Mediterranean diet, Asian diets and vegetarian diets.
5. Whole grains are a versatile component of the diet.The diversity of grains available to us means a whole range of options to add their nutritional benefits to our meals. For a cook, the options to improve dishes and meals are expanded, adding healthy flavors and nutrients.
To take advantage of all the benefits they bring, they can be consumed in their natural state, as well as crushed, broken or ground to turn them into flour, cookies and other foods. Of course, the final product must contain the same nutritional composition of the original grain. So the next time you find yourself in front of a product like sliced bread or pasta, make sure it is made from whole grains, it will make your consumption more complete and nutritious.
Dr. David Katz. Founder of The Glimmer Iniciative and founder and director of the Prevention Research Center of Yale University (USA), President of the American College of Lifestyle Medicine. Clinical doctor, researcher, author and journalist.
