12 Tasty Tricks to Healthy Grains, Did You Know About 6?
Carbohydrates have been named one of the main culprits for our unhealthy diets these days, but we need to distinguish healthy carbs and the unhealthy, refined kind that are actually bad for us. A whole grain is one that has been untouched, in its natural state. Unlike the refined version that can cause heart attacks and strokes, diabetes, cancer, Alzheimer’s and asthma, whole grains do the exact opposite and protect against. Find out which 12 grains you need to eat!
#1 Whole Oats
Oats are gluten free, so if you are coeliac then these will give you that satisfying full-feeling while benefiting your health too. One of the amazing benefits that whole oats provide is that they help the immune system protect against infection as well as stabilise blood sugars. Try make nutritious breakfast bars made with whole oats!
#2 Whole Wheat
Not only is whole wheat a good source of fibre but it’s also packed with magnesium. It fits in with the Mediterranean diet, which is known for being wholesome and conducive to living a long life.
#3 Whole Rye
When it comes to major health benefits, whole rye is where it’s at! Per one hundred calorie serving there are more nutrients than any other whole grain, with 50% of your iron RDA and four times more fibre than whole wheat. Studies have shown it can help prevent breast cancer and gallstones as well as maintaining a healthy weight.
#4 Brown Rice
Making a simple switch from white rice to brown rice makes a surprisingly big difference. Brown rice is unrefined unlike white rice, which means it actually helps balance your blood sugars and weight unlike the unnatural alternative. It’s rich in antioxidants, fibre and magnesium.
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This is technically not a grain, but a fruit seed, however it falls under the grains category oftentimes as it’s simple in how it functions when digested and is also gluten free. Buckwheat in a salad or as a portion of carbs to lower the risk of gallstones and maintains blood sugar levels.
#6 Whole Grain Barley
Use barley in soups, stews or baking for a healthier substitute to carbohydrates. Use it in rice dishes as a substitute and you’ll feel lighter and more sprightly in no time! It shares the same health benefits as other grains, including helping blood sugar levels, lowering the risk of gallstones and aiding digestive health too.
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Bulgur is a great alternative source of protein that will improve your digestive and your heart’s health, so next time you see a bulgur wheat salad, dive on it! In just one cup serving you’ll get 25% of your dietary daily requirements.
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Quinoa is definitely one of the trend foods surging the market right now, but it isn’t just a fad, the health benefits are very much real! Quinoa is one of the few plant foods that contains all nine essential amino acids. It also provides omega-3 fatty acids that help brain and nervous system functioning.
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Rich in minerals and vitamins, corn also has antioxidants that promote eye health and decent levels of protein also! While regular corn in its natural state is the best, even popcorn still retains many of the health benefits.
#10 Whole Wheat Couscous
Listen up vegetarians, couscous is your BFF. This rice alternative is a great source of lean protein, fibre and vitamin B. It’s not just the food that’s so good they named it twice…
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If you’ve not yet heard of spelt, you are about to see it rise in popularity a whole lot! Lately, ancient grains are more favoured by nutritionists than the modern grains we currently focus on, as supposedly they are even more nutritious. Spelt is closely related to wheat, but with more benefits. The iron and copper levels make it great for circulation, while the vitamin niacin helps to regulate hormones.
Millet has been a staple in ancient communities for centuries, like those in the Himalayas, so it’s no surprise that it’s becoming more mainstream. As it’s alkaline, it can easily be digested and will help keep the colon functioning properly. Also being a probiotic, it boosts your entire system, as well as producing serotonin that helps calm your mood. Thank goodness being healthy can also be so delicious!
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