Whole grains are a staple food in many countries, but many girls don't know which foods are called whole grains. When they find them in their diet, they get confused because they didn't know them before. So now we'll introduce you to whole grainsbecause Fitness Garage always cares to make your healthy life easier.
Whole oats:
Oats are one of the healthiest foods because they're full of vitamins, andfiber. Besides, they're gluten-free, and they have lots of antioxidants that lower the risk of colon cancer.
It is one of the sources of soluble fiber. This type of fiber has many benefits. It helps in digestion and absorbing nutrients from food. Try to avoid instant oats and instant oat flour because they have added sugar and many preservatives, which make them lose a lot of their nutritional value.
Every 100 grams of oats has 389 calories.
Whole wheat:
Flour is the main ingredient in many foods like bread, noodles, baked goods, and couscous. Even though it’s in most dishes, some people are allergic to gluten. Gluten is a type of protein found in wheat
Whole wheat is rich in fiber, minerals, antioxidants, and vitamins. Always try to choose products made from whole wheat instead of regular wheat or white flour. The difference is that the outer bran layer is removed from regular wheat, but whole wheat keeps it. The bran has lots of nutrients.
Whole rye grains:
Rye is a type of wheat but has less carbs. This makes rye bread not raise blood sugar levels. Every 100 grams gives you 90% of your fiber intake, so it’s a very high fiber source. You should be careful when buying rye and pick the whole grain one. Avoid the refined type because it usually has added sugar and is not healthy.
Buckwheat:
Buckwheat is seeds used like grains, andit's full of magnesium, copper, phosphorus, iron, and vitamin B, and fiber, but it has no gluten at all. It also has resistant starch that helps digestion and keeps the colon healthy by feeding the good bacteria in it.
It also helps with noticeable weight loss and boosts heart health. To cook it, put one cup of buckwheat in two cups of water on the stove and let it cook until done, which takes about 10 or 15 minutes.
Wheat bulgur:
It's cracked wheat but has a texture like couscous, widely used in the Middle East, and is included in many dishes like salads (tabbouleh), stuffed vegetables, and is cooked similarly to regular rice, bulgur is full of nutrients like iron and magnesium, it has many health benefits if eaten regularly, and is also gluten-free so it's great for anyone on a gluten-free diet.
Millet:
Millet is a staple in Chinese, Indian, and Ethiopian kitchens, and is recommended Fitness Garage to add it to your other meals because of its great health benefits, which are reducing the level of triglycerides in the bloodIt controls blood sugar levels. so it will noticeably help in your diet. You can get help from the Fitness Garage team to create a meal plan to reach your goal. Just contact us through our Facebook page.
Whole barley:
Barley has been consumed for hundreds of years, and many don’t believe it’s healthy and useful. Barley comes in two forms: pearl and hulled. Only hulled barley is considered whole grain because it’s processed very little and has no additives. Barley has high levels of selenium, zinc, and potassium.But barley contains a lot of gluten so it’s not suitable for people avoiding gluten.
Quinoa:
Quinoa is a grain grown in South America. It has recently become known as a healthy food because it’s full of many vitamins, proteins, and healthy fibers like whole wheat and oats. It also contains two types of antioxidants, quercetin and kaempferol., and they help reduce the chances of getting chronic diseases like type 2 diabetes and heart diseases.
It is one of the few plants that gives the body a good amount of proteins and amino acids, so it's always a protein source for vegetarians. You can add it to salads or use it instead of rice.
Brown rice:
Brown rice is used as a substitute for white rice and is called whole grain because it has the bran. but White rice has the bran and germ removed. but brown rice has many minerals, fibers, and vitamins. Brown rice is also gluten-free, helps reduce inflammation, and lowers bad cholesterol in the body.
Popcorn:
It is one of the best healthy snacks you can eat, and it has low calories, It contains magnesium, phosphorus, copper, zinc, and B vitamins, But it should be cooked with a small amount of fat, avoid hydrogenated fats, and no sugars should be added to it.
