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Healthy Diet Plans >>  Therapeutic Value of Different Foods >>  Grains

Whole Grain Diet with Fibers

Grains have gained an all new status with regard to their nutritional quotient. Whole grains are now known for more than just fiber. They are also great sources of vitamins and minerals, and have plenty of antioxidants as well as plant nutrients. Truly, grains are no lesser than fruits and vegetables when it comes to assisting us in building a healthy body. Be it cancer, heart disease or diabetics, the nutritional content in whole grains can help fight all these serious ailments, apart from the fiber in grains enhancing the digestion process.

Primarily it is important to understand the difference between whole grains and grains. The whole grain is how it all starts, and if after milling, the endosperm, the bran, and the germ are left in tact, the grain remains a whole grain. It is certainly a better option to include whole grains in your diet—in fact ensure that more than half of your grain intake is whole grains.

How do whole grains help reduce the risk of grave ailments? Barley, buckwheat, and brown rice are some grains that a) significantly bring down triglycerides, b) control insulin levels in our body, c) help manage body weight and d) control the massing of arterial plaque.

For an average American, adding whole grain to his diet may not be an easy task, especially considering the image grains have as regards versatility. However, ensure that you add at least 48 grams of whole grains to your meal every day. Well, here are a few tips for that:
  1. Whole grain chips, crackers, granola bars, popcorn, pretzels, oatmeal cookies etc can make exciting snack options.
  2. Make breakfast a fun meal with whole grain toast, waffles, pancakes, cereal, muffins or bagels, or simply eat oatmeal.
  3. Lunches won’t be depressing if you are innovative with your whole grains—merely incorporate your essential grains to a burger, sandwich, wrap, soup or bun.
  4. You will surely look forward to whole grain incorporated dinner meals if they are in the form of pizzas, pastas, pilaf, tortillas or even brown rice done in a variety of styles.
The options are aplenty; you only have to get a little creative!

Remember to consume at least three or more servings of whole grains on a daily basis. However, if you lead an active lifestyle, try to include no less than four to six servings of whole grains every day. Finally, when you pick up food stuff, check the products for whole grain ingredients; that can make your life a lot easier.
Submitted on January 16, 2014