Whole grains rose to the wave of popularity immediately after the Atkins diet and its derivatives (we also have many popular protein diets, among which the Kremlin diet is the most famous) crashed and began to slowly but surely lose supporters both among nutritionists and among those who managed to be disappointed in the results. The popularity of high-protein, low-carbohydrate diets also dealt a serious blow to the food industry - sales of carbohydrate-containing food products did not grow. Then the need for a new direction in nutrition became ripe.
But there are only three groups of macronutrients on which to build a new direction - proteins, fats and carbohydrates.
The protein direction has just discredited itself, building a diet on fats is somehow incorrect, and no one raised their hand. All that remained was to rehabilitate the carbohydrates. Vegetables and fruits were already well-known, and they are good for everyone, and simply irreplaceable in nutrition, but they have one small drawback - they do not provide a long-term feeling of fullness. High consumption of flour and sweets, refined products, characteristic of the diet of civilized countries, played a negative role - it was one of the reasons for the epidemic of excess weight and the increase in morbidity.
Then we had to, as they say, scrape the bottom of the barrel - pay attention to the diet of different ethnic groups and remember the well-forgotten old things.
And it turned out that whole unrefined grains and grains are significantly undervalued in Western nutrition.
Why could such a semi-detective story happen with the cereals we were used to from childhood? Yes, because the average American can go through his life and never try ordinary porridge - due to the prevailing food culture. However, a new wave of popularity of cereals has also swept Russia, despite the fact that traditionally cereals have occupied a very important and significant place in Russian food culture. This is why Elson Haas, in his book Staying healthy with nutrition, called Russian food traditions one of the healthiest.
True, he wrote his book before the era of abundance, fast food and ready-made breakfasts.
Let's decide
First, it’s worth understanding the term “whole grains.” Here it is more appropriate to talk not even about cereals, but about whole grains, because a new dietary wave was born in the USA, where these products are called whole grains, which refers to grain crops in general, and not just to the cereal family (cereals in English called cereals). The difference in definitions, at first glance, is insignificant, but in some cases it is significant, and this will be clear later. For example, buckwheat is not a grain, and yet it is often included in food products that mention whole grains or simply grains on the label. But the concept of GRAINS most fully describes the entire category of products in question.
Another difficulty for the consumer (and sometimes for nutrition consultants too) is this very definition of WHOLE. Moreover, in Russian it is often used as an antonym for the concept “crushed”.
The term whole grains, or whole grains, was introduced in the United States not so much for the consumer, but for the food industry and authorities monitoring the quality and safety of food products. And now the Americans themselves admit that such a name does not help the consumer understand either what it is or choose the right food products.
Whole grains are cereals and grains - intact, ground, crushed or flaked - that contain all the main natural components: starchy endosperm, germ and bran, and in quantities corresponding to the content of these components in natural grains. Naturally, whole grains can be used in in different forms- ground into flour, processed into flakes, subjected to culinary processing - their nutritional value is not lost.
| Grain crop | Description | Comments |
| Amaranth | The cereal, widely used in Aztec culture in Mexico, was later introduced to Asia, where it was called king grain. It has small grains, a slightly “pepper” taste, when cooked it resembles brown caviar. | Highest (16%) and balanced protein content, including the amino acid lysine, which is not found in most grains |
| Barley | Known since the time Ancient Egypt. The most unpretentious cereal - it grows both in Africa and in the Arctic Circle. Pearl barley, produced from barley, is, strictly speaking, not a whole grain, since it does not contain the full amount of bran, but this does not make it a less healthy product | Features particularly beneficial dietary fiber, which helps lower cholesterol levels even more than dietary fiber |
| Buckwheat | From a botanical point of view, buckwheat is a “distant relative” of rhubarb and is not a cereal, which does not detract from it nutritional value | The only grain high in the antioxidant rutin, which improves circulation and prevents the risk of high cholesterol and clogged blood vessels. |
| Corn | Especially popular in Latin America. They use many varieties - not only yellow, but also white with large grains, and black. When combined with beans or beans, it provides complete set amino acids, which are often used in vegetarian diets | Contains the highest amount of antioxidants among grains and vegetables (twice as much as apples) |
| Farro (emmer) | An ancient variety of wheat, it was gradually replaced by durum wheat, but is still grown in Ethiopia. Pasta and semolina from this grain crop are distinguished by high taste properties and are valued by gourmets | |
| Kamut | Another ancient and forgotten variety of wheat. It has a buttery wheat taste, is cultivated in organic farms and is widely used in health food products. | Contains more protein and vitamin E than regular wheat |
| Millet (millet) | In many countries it is fed only to birds, but in India it is used as one of the staple foods. There are varieties with grains of white, yellow, gray and red colors | |
| Oats | Oat grains are almost never cleared of bran during processing, so all oat products are classified as whole grains. It is most popular in the form of flakes, which can be flattened grains, as is customary in Russia and other countries, as well as cut grains - the so-called Irish or Scottish oatmeal | Like barley, it contains dietary fiber (beta-glucan), which helps lower cholesterol levels. Contains the unique antioxidant avenantramide, which protects blood vessels |
| Quinoa | At home in South America cultivated by the Incas. From a botanical point of view, it is a “relative” of beets. Small round grains, reminiscent of sesame seeds, usually light in color, but also available in red, purple and black. Recently, they are increasingly used in healthy and organic nutrition, as they have wide culinary possibilities | Quinoa proteins contain a full range of essential amino acids |
| Rice | All white rice varieties are obtained by removing the bran and germ. The only whole grain is unrefined brown rice, which, however, can have a different color - black, red and many other colors are found. | One of the most easily digestible grains, which makes it a dietary product |
| Rye | Popular mainly in Russia and Northern Europe. It differs from other cereals in that it contains large number dietary fiber not only in bran, but also in endosperm. Therefore, rye products usually have a low glycemic index | Dietary fiber from rye promotes faster satiety, which is important for weight control. |
| Sorghum | A grain crop with many uses and culinary possibilities that is not fully appreciated in all countries | Does not contain gluten, so it is especially valuable for people suffering from celiac disease (gluten intolerance) |
| Spelled (spelt) | An ancient variety of wheat, it produces a crop without pesticides or fertilizers and is cultivated as an organic product and ingredient. There is evidence that spelled is better tolerated by those who cannot tolerate wheat, but this has not yet been scientifically confirmed | Contains more protein than regular wheat |
| Teff | The tiny grains, a type of millet, are used in Africa, India and Australia. It has a sweetish taste and high culinary properties. There are varieties with red, white and brown grains. Consumed only as whole grains as the grains are too small to be processed industrially | High in iron and contains approximately 20 times more calcium |
| Triticale | Hybrid of durum wheat and rye, cultivated only recent years fourty. Grown mainly in Europe, it produces a good harvest without the use of pesticides and fertilizers, therefore it is widely used in the production of organic products | Triticale proteins are slightly better absorbed than soy proteins, and much better than wheat proteins |
| Wheat | The most widespread and popular grain crop in the world. Due to its high gluten content, it is absolutely essential for the production of bread and baked goods. Durum varieties are used for the production of pasta. Also used for the production of cereals and flakes | Durum varieties contain more proteins, but also more gluten |
| Wild rice | From a botanical point of view, rice is not rice - it is the seeds of an aquatic grass that has long been grown by Indians in the Great Lakes region. Most often used mixed with white and brown rice | Has twice the protein and fiber content of regular rice, but contains less calcium and iron |
Why are whole grains so good?
Numerous studies have shown that eating whole grains reduces the risk of many chronic diseases.
According to Dr. Joanne Slavin from the University of Minnesota, who reviewed scientific publications on whole grains in nutrition, eating them on a regular basis reduces the risk of a heart attack by 30-36%, cardiovascular diseases - by 25-28%, type 2 diabetes - by 21-30%, and also makes it much easier to control weight.
Whole grain products contain up to 85% carbohydrates, with up to one quarter of them being dietary fiber, up to 7% fats, of which only 10% are saturated (they do not contain cholesterol), and up to 17% proteins, which in some grains they are complete and balanced (contain essential amino acids).
However, we should not forget that grains are not the lowest calorie product, their energy value averages 360-390 kcal/100 g of dry product, so whole grains are useful not in addition to refined grain products, but instead of them.
And since these products are still carbohydrates, do not forget that such nutrition must be balanced in time with physical activity.
Grain PR
The Americans took the matter seriously. The first step was to create the Whole Grains Council, and then included whole grains as one of the most relevant areas in the official dietary guidelines published in early 2005, which recommended a daily intake of about 90 g in terms of dry whole grains products. The book of the same name, The Whole Grain Diet Miracle, written by family doctor Darwin Deen and nutritionist Lisa Hark, was also called upon to open the population’s eyes to the miracle of a whole grain diet. tried to teach Americans to use whole grains in their daily diet.
As a result, sales of whole grain foods, mainly pasta and bread, increased by 18-20%, but surveys showed that only 3% of Americans met dietary recommendations for the amount and frequency of consumption of these products.
In connection with this, in the summer of 2006, an action was launched with the code name “whole grains”, which is planned to be implemented through the joint efforts of nutrition specialists, food quality and safety inspectors, marketers and representatives of the food industry.
Top managers understood perfectly well that the matter is not only in the cost of products made from whole grains, but mainly in the fact that Americans will definitely not cook porridge, no matter how much you persuade them and tell them about its wonderful benefits. Therefore, within the framework of national standards (get everything chewed and with detailed instructions) it is planned to offer something like a special menu from whole grains, which will include ready-made dishes instant cooking with the mottos “eat straight from the bag”, “heat and eat” and “prepare quickly”.
So food industry plans to help the population integrate healthy products into the usual Yankee lifestyle. And to make it easier for consumers to navigate the abundance of products in supermarkets, they introduced a special sign depicting an ear of corn.
This label has already been awarded to 600 food products that actually contain whole grains or whole grain flour.
"Wonder grains" are also included in the list of products that combine health benefits and exotic taste.
According to the Center for Culinary Development, which includes 80 of the most renowned and accomplished chefs in the United States, this is what consumers are most interested in right now. This group of experts is known for making the most accurate and reliable predictions about which trends will find favor with the masses and gain mainstream status, and therefore which products will appear in both convenience stores and fast food chains.
“High” culinary specialists predict a great future not only for familiar grain crops, but also for exotic ones.
Leading the list are quinoa, rich in proteins, iron and vitamins, amaranth, which is predicted to have a great future in the nutrition of children and people experiencing increased physical activity, and Peruvian choclo corn, which exists in 55 varieties of every possible color.
“High” culinary specialists also believe that the trend of growing interest in food products produced not at large food enterprises, but almost by hand, is favorable for the introduction of whole grains - for example, bread from small bakeries, where it is baked the old fashioned way, using traditional recipes and exclusively natural ingredients.
Are they good for everyone?
Whole grains themselves are certainly good for everyone. But not everything is for everyone.
Firstly, cereals are a fairly common allergen, and not only their pollen, but also their proteins cause a reaction. In this regard, whole grains have no advantage over refined grains. However, this does not mean that allergy sufferers should stay away from healthy foods - among grains there are also crops that do not belong to the cereal family - buckwheat, quinoa and wild rice.
Secondly, recently the disease celiac disease, which is expressed in intolerance to gluten, a wheat protein, has been spreading quite quickly. Celiac disease should not be confused with an allergy, as it is a disease of the small intestine where the villi atrophy under the influence of gluten, leading to a range of severe symptoms. In the United States alone, approximately 3 million people suffer from celiac disease, representing slightly less than 1% of the population. At the same time, 97% of patients do not have an established diagnosis and, accordingly, do not take any measures to maintain a gluten-free diet, the only means of combating celiac disease. And according to some forecasts, the incidence of celiac disease will increase - up to a tenfold increase in the number of patients. For this category of the population, only gluten-free grain crops are relevant.
In the United States, the development of documents that will regulate the quality and safety of gluten-free products has begun, and this work is planned to be completed by 2008, although even then the labeling of information about the gluten content or its absence in food products will be purely voluntary.
Currently, the bulk of gluten-free products are sold in the United States through health and natural food store chains such as General Nutritional Center, Whole Foods, and Wild Oats. About 20% of sales are made through specialist websites and catalogues, while supermarkets account for about 14% of sales.
The main group of consumers, of course, remains patients with celiac disease, but very often the patient’s family switches to gluten-free products. This is not only more practical, but also useful for prevention purposes - it has already been established that celiac disease is a hereditary disease,
and direct relatives may suffer from the same disease, even if this is not confirmed by the diagnosis.
This group of consumers is joined by a group of suspicious people who, having heard about a fairly new disease, assume that they also have symptoms of gluten intolerance. Also, those who were previously faithful to organic and natural products have also recently switched to gluten-free products. These are mainly consumers belonging to the white race, with a fairly high educational qualification and income level belonging to the middle and upper class. Their gluten-free preferences are due to the fact that they assume that such an allergen, even if it does not cause celiac disease, may be to blame for a number of other ailments.
Some consumers are switching to gluten-free products to prevent the health of their children, including those yet to be planned.
However, gluten-free products are quite expensive, and not everyone can afford them. It is this factor that prevents many patients from strictly following a diet. Although, of course, a gluten-free diet can be followed without these special products. True, this is more labor-intensive, since you have to prepare everything yourself, and less varied - the diet in this case is limited only natural products, which are gluten-free in nature.
Interestingly, the majority of diagnosed patients are educated, wealthy, and have access to high-level medical care.
Celiac disease is predominantly common in North American and European populations, where wheat, rye and oats can be classified as staple foods. The disease is practically not found among the Chinese, Japanese, Africans and representatives of Latin America, where wheat is eaten very rarely.
A proper breakfast is the key to achieving all your goals today. It consists of a combination of slow and fast carbohydrates, complete proteins and healthy fats. This mix is given to us by whole grain cereals, nuts, eggs or cheese, a piece rye bread with butter, fruit or dark chocolate for dessert.
Very often there is no time left for a full breakfast. I want to grab something quick and simple and hurry on the road. Therefore, we drink a glass of coffee on the go, snack on a cookie and run to work. And after 1-2 hours you want to pounce on chocolates and buns. Sound familiar?
But a proper breakfast is just a matter of habit and, if you think about it, preparing it doesn’t take that much time.
In order for everything to work out, you need to:
- Stock up on the right helpers- that is, healthy products that do not require long preparation.
- Make time and make an approximate list of dishes you know that will take no more than 15 minutes.
- Plan ahead in the evening, what you will have for breakfast in the morning.
Well, we will help you with this :)
Not all cereals are equally healthy
The first thing that comes to mind when it comes to breakfast is morning porridge. But not all cereals are equally healthy.
And this is the problem faced by those who want to eat healthy, but don’t have enough time:
- Instant porridge are made from processed grains in which nothing remains except starch. We get only fast carbohydrates, as a result, very soon we will want to eat again.
- Whole grain porridge with shell, starchy part and germ - much more nutritious, healthy and rich in vitamins. These are slow carbohydrates that fill you up for a long time! There is one “but” - they require long cooking, for which there is not always time. What to do?
Lifestyle cut grain cereals can solve these problems. They retain all parts of the whole grain, unlike processed industrial cereals. Due to the fact that the grain is cut into uniform plates, it quickly absorbs water, does not require pre-soaking and cooks twice as fast. Cereals made from chopped grains retain all the nutrients, vitamins, beneficial elements, fiber we need and slow carbohydrates. Convenient and useful!
The cereals are already packaged in portioned packages: one package - one breakfast, so you don’t need to spend a lot of time calculating your portion. If, for example, you keep a food diary, this is very convenient.
Breakfast ideas
To prepare breakfasts, we took seven “Lifestyle” cereals as a basis. You can delight yourself for a whole week with nutritious and healthy deliciousness!
Green buckwheat is a source of vitamins B, C, E, as well as iron, phosphorus, magnesium, zinc and, importantly, complete vegetable protein. Thanks to the content of organic acids, buckwheat helps the body better absorb iron, which it is rich in, which is why adherents of a plant-based diet love it so much.
Since childhood, we have all become accustomed to the taste of buckwheat porridge. Maybe we can cook it in a new way?
Cook green buckwheat in boiling lightly salted water. Pour the finished porridge into a cup, add a little coconut milk, chia seeds and syrup instead of sugar to taste. Cover and let sit for 10 minutes. During this time, chop your favorite fruits. Then decorate your porridge with them and enjoy a delicious breakfast!
Green buckwheat in this breakfast is our slow carbohydrates, fruit is a mix of fast carbohydrates and fiber, and chia seeds are vegetable protein and healthy fats.
Porridge made from chopped naked oats retains everything beneficial properties- B vitamins, zinc, potassium, phosphorus and other elements.
This porridge helps work gastrointestinal tract, perfectly saturates and nourishes, and is also a good base for preparing a delicious breakfast.
Delicious oatmeal Can be prepared without adding milk. But it’s still worth adding protein to it - it will be more satisfying. So don't forget to decorate ready dish a handful of your favorite nuts.
Boil one bag of oatmeal in salted water. Now all that remains is to mix it with different seasonings: add some nuts, cinnamon, nutmeg, ginger and cardamom to taste, mix and place apple slices on top. If you wish, you can add coconut flakes - it will be even tastier!
If you like your porridge sweeter, add a little ginger syrup. Healthy nuts will be a source of protein in our breakfast.
We hope you already know about spelled? This is the grandmother of modern wheat. It has the same properties, and in some ways even surpasses it.
Spelled contains a large amount of vegetable protein, B vitamins, folic acid, selenium, calcium and other important substances.
It usually takes time to prepare spelled porridge, but chopped spelled grain will cook in a matter of minutes.
Pour a packet of chopped spelled grains into a glass hot water, add a little lemon juice and leave it overnight. In the morning, put the contents into a blender along with a spoonful of honey and cocoa. Mash everything well and pour into a plate. Decorate the porridge with apple slices.
To make the porridge creamier and richer, you can add a little nut butter - this will ensure breakfast additional source squirrel.
Wheat grains are another important source of slow carbohydrates, and with them energy and strength. If all the components remain in the wheat grain, then it perfectly saturates and nourishes with useful elements. Wheat porridge has a mild sweet taste - you can even do without sugar.
Yes, to prepare pumpkin porridge quickly, you will have to cook the pumpkin in advance, in the evening. Then puree the soft pieces and leave overnight. In the morning, mix the pumpkin puree with milk - coconut works very well here - and bring to a boil. Then add a bag of chopped wheat grains and leave the porridge to simmer under the lid for a few minutes. Delicious pumpkin porridge is ready!
Add grated cheese or some nuts to your porridge to add protein and healthy fats to your breakfast.
To prepare porridge, it is very important to use brown rice, which, unlike its white counterpart, has not been polished. Rice helps to better absorb proteins from food, normalizes digestion and is suitable for preparing a wide variety of dishes, from soups to desserts. Let's try to cook a quick unsweetened porridge with it.
For this dish we will need a couple of minutes more than usual. Let the eggs cook. In the meantime, cut the onion into slices and put it in a frying pan. After this, add your favorite spices to the onion - for example, turmeric, and fry for a couple of minutes. Place the contents of the package with chopped rice grains into the pan and season with half a glass of unsweetened yogurt. After a couple of minutes, the porridge can be removed from the heat.
Garnish the finished dish with chopped herbs and grated egg. If you don’t have any time at all, you can simply cut the eggs into halves and place them next to the porridge.
Rye is a source of complete vegetable protein. It helps strengthen the immune system and takes care of our health. This cereal contains a lot of vitamins and useful elements: B vitamins, folic acid, calcium, iron, magnesium and others. And you can cook from it not only delicious bread, but also no less tasty porridge.
Another cool tool for creating your own healthy diet is the Food Pyramid.
Moreover, what is important, unlike the pyramid of the respected Abraham Maslow, here everything that is most valuable and important for your body is located on the lower floors. That is, we consider our diet as a kind of structure, where the very first floor is the foundation, and each subsequent level is based on the previous one.
In fact, there are many such schemes, but in my opinion, the best illustration and most clearly developed is the pyramid of the Mediterranean diet.
So, if we are not yet adherents of a vegan lifestyle, then the following diet plan suits us:
According to the diagram, everything is obvious and clear, I will just give some comments:
1) The basis here, as in any other food pyramid, is taken whole grain products, which contain proteins, fiber, B vitamins and essential microelements - iron, zinc, magnesium and copper.
Whole grains are crops that have not been processed or changed in structure and have retained all the beneficial components of natural grain. Our receptors are just programmed to consume junk food, and it only seems to us that high-calorie foods with a huge fat content supposedly eliminate the feeling of hunger. In fact, if you start listening to your body and try to find out what it really needs and what will satisfy the sudden feeling of hunger, you will find that it asks for energy, which in fact all the usual food only takes away. It is whole grains that are full of it: they contain fiber, healthy carbohydrates, iron, and proteins.
List of whole grain products:
Whole grain corn
Whole grain oats
Wild and brown rice
Whole grain barley
Whole grain wheat (triticale and bulgur)
Unrefined products usually have a special mark - “100% whole grain”.
2) On the next floors there are vegetables and fruits. They contain a lot of vitamins - A, E, C and group B. In fact, these are all antioxidants that prevent the aging of our body and increase immunity.
3) Nuts and legumes. Scientists researching healthy eating, claim that many legumes and nuts contain not only plant protein, numerous vitamins and minerals, but also Omega-3 and Omega-6 fatty acids. But here it is necessary to remember that you cannot overdo it with nuts: in large quantities they are no longer easily absorbed by the body and turn into unnecessary ballast in the intestines. And owners of Vata dosha should approach them very selectively.
4) ABOUT healthy fats . Healthy fats, like vegetables and fruits, are also the basis of our youth and freshness, tissue health and hormonal system.
There are three types of fats: animal (eg, butter, margarine), vegetable ( olive oil, sunflower, etc.) and polyunsaturated or Omega-3 and Omega-6, which were thought to be found only in fish. However, today the list has been significantly expanded: these include chia and flax seeds, hemp seeds, mustard oil, seaweed, mung beans, bean sprouts, pumpkin, spinach, kale, blueberries, wild rice, mango, cauliflower, broccoli and, of course, avocado. Fat consumption in the diet should account for at least 30%. It is believed that each species should also account for 10% of the diet.
5) About sweets, salt and alcohol very briefly: they need to be minimized. There will be a separate article about this, but very briefly, sugar, like alcohol, unbalances not only the digestive and immune systems, but also acts as an oxidizing product, which means it leads to aging of the body and imbalance of all systems, and most importantly - hormonal system.
6) About the top of the pyramid :). Here again I want to emphasize that this is not a pyramid of “basic needs”, and eating meat is by no means the pinnacle of evolution, but only a small share in your diet! Animal protein, consumed in large quantities, leads to oxidation (read: aging of the body), and from the point of view of Eastern approaches to nutrition, it contributes to heat in the body, which inevitably leads to various types of inflammation, and one of the most famous side effects excessive consumption of animal protein - arthritis.
And in conclusion, about cooking: The less we process our products, the healthier they are! All necessary components are preserved in the products, which means they carry out their useful work upon entry into the body. This also applies to purchased products. If you want to nourish your body, and therefore your tissues, hormonal and immune systems, and ultimately heal yourself from various diseases and numerous ailments, without turning to stern, unsmiling people in white coats, then stop buying processed food and cook at home. only slightly processing the food.
Lately, we are increasingly hearing calls from experts to include whole grains in our daily diet. These calls apply to people suffering from many diseases, to those who are struggling with excess weight, to those who are leading, as well as completely healthy people in order to maintain their health for many years. Whole grain foods are the basis accepted by most nutritionists around the world. How to understand what a whole grain product is, how to find it in the store and what its benefits are, we will understand in this article.
What are whole grain products?
Grain of various crops when ripened consists of three parts:
- The endosperm is the main part of the grain, and, in fact, the grain itself. The endosperm contains carbohydrates, proteins, and minerals.
- The germ is the part of the grain that, under favorable conditions, germinates and turns into a new plant. The germ is a source of large amounts of vitamins, minerals (, and others), proteins and fats.
- Hull - The husk surrounding and protecting the grain, also called bran. Bran is rich in B vitamins, antioxidants and fiber.
It is the grain that has retained all three parts that is whole grain. When grinding, peeling, shelling and peeling, the grain loses its shell and germ, thereby losing most of substances beneficial to health.
Which foods are whole grains?
Whole grain products include food products made from whole grains. These can be cereals (brown, grits, couscous, and others), as well as pasta and bakery products made from wholemeal flour. Recently, it has increasingly appeared on the shelves of our stores, this allows people to prepare delicious and healthy baked goods on their own.
Beneficial properties of whole grain products:
- Whole grain products are very beneficial for the cardiovascular system, they help reduce cholesterol, lower blood pressure, and improve blood composition. People with heart disease need to eat whole grain foods regularly.
- Many experts claim that whole grain foods help protect against cancer. Numerous studies show that people who regularly consume such foods are significantly less likely to suffer from cancer.
- Regular consumption of whole grains reduces the risk of diabetes.
- Has a beneficial effect on the nervous system.
- Due to their high fiber content, whole grain products improve the functioning of the gastrointestinal tract, help normalize digestion and relieve constipation.
- Regular consumption of whole grain products improves skin condition and thereby helps people remain young and beautiful for many years.
- A breakfast made from whole grains charges the body with energy for the whole day, and this, in turn, is the key to a good mood and well-being.
Whole grains for weight loss.
To lose weight, people most often begin to reduce their intake of foods rich in carbohydrates, i.e. stop eating bread, pasta, etc. Meanwhile, most nutritionists recommend, on the contrary, including these products in your diet, but with the condition that they should be whole grains. Whole grain products contain a large amount of fiber, which helps normalize digestion, improve metabolism, cleanse the body of toxins and waste, and also maintain a feeling of fullness for a long time. In addition, whole grain products are rich in minerals, which a person loses when going on exhausting diets.
