How To Make the Switch to Whole Grains

When people consult with me on what to eat for healthy weight loss, I tell them that one of the best health moves they can make is to replace refined food products with whole grains alternatives. Whole grains have been identified as one of the healthiest foods on the planet. Disassembled, whole grain is made up of bran, endosperm and germ. Unlike books, you can actually judge whole grain by its cover, as its outermost layer, bran,is rich in iron, riboflavin, magnesium, niacin, phosphorus, thiamine and zinc. When you eat white rice and white flour, the nutritious outer layer has been husked off and all you’re eating is endosperm. What a waste of goodness!

‘Ingrained’ In Your Diet

Eating bran cereal, white cereal, oats, whole wheat bread and whole-wheat flour is one of the most effective ways to lose weight because of the high fiber content. Fiber rich food requires prolonged digestion, which prevents frequent over-eating because you feel full. You’ve probably felt how short-lived fast food sustenance is; you could eat one junk food meal now, but in 2 hours you’d just be looking for more food again.

Why Does It Work?

The reason why it works is because fiber amplifies the movement of waste material in the digestive system. When wastes are eliminated from the body, your body is better able to extract maximum nutrition from food, also creating a good environment for healthy bacteria. Harmful bacteria levels and carcinogens are also lessened.

The regular intake of whole grainsalso helps prevent the development of certain cancers like abdominal cancer, breast cancer, colon cancer, digestive tract cancer and urinary tract cancer.  For healthy bones, whole grains also deliver due to their magnesium and selenium content.  These two minerals are necessary to maintain healthy bones.

Eating grains at least 3-4 times a week will yield these health benefits.

Breakfast Grains

Always choose bran cereal with high wheat bran content as well as 5 grams of fiber in each serving or more. Oats absorb cholesterol, therefore decreasing LDL levels. Consume at least 3 grams per day for good results. The more oats you eat the lower your LDL cholesterol will be.

Bread & Pasta Grains

The most convenient source of whole wheat for some of us is that of bread. Extend your whole grain sources to pastas and baked goods as well. When in doubt, always choose whole-wheat flour. Whole wheat is rich in vitamin B6, which is beneficial to the immune system.

Wheat Germ

Wheat germ may be added as a topping for cereals, porridge, yogurt, soups, casseroles and other recipes to minimize the bland flavor. Added to breakfast cereals, it can help you start your day right. A quarter cup of wheat germ supplies all of the B vitamins, iron, zinc, magnesium and fiber. Wheat germ is also rich in manganese and vitamin E.

Important Food for Diabetics

People with Type I diabetes should include whole grains in their diets to prevent development into Type II diabetes.  Phytic acid, present in grains, is an essential component in the alleviation of diabetes.

Was This Wholesome?

Was this information helpful to you? Will you now ingrain whole grains into your diet? Let me know.