Whole grains: what they are, properties and calories

Whole grains: what they are, properties and calories

Nutritional principles and characteristics of whole grains, precious allies for weight control and health in general: here is the list and properties.

I Whole grains they are an important resource for the well-being of the body and its functions, which have always been an integral part of Mediterranean diet they guarantee the useful supply of essential nutritional properties. Introducing them regularly in the daily diet is a winning choice for women digestive functions and intestinal, as well as ensuring nourishment without weighing down the body.

Whole grains help maintain body weight by containing excess fat gain, also thanks to the ability to monitor body weight.glycemic intake and cholesterol.

It’s all wrapped up in the chicco of the various types of whole grains, rich in undeniable benefits capable of preventing the onset of diseases e serious pathologies. I unrefined grains they are also recommended by the World Health Organization, which recommends 25 grams of fiber in daily consumption.

A diet rich in whole grains is the winning answer to achieve good longevity, also thanks to the total absorption and assimilation of nutritional properties of every single grain. We know better about whole grains, their benefits and their use in cooking.

Whole grains, what are they

cereals

Basis and foundations of human nutrition i cereals they have upset and enriched the daily diet since their appearance. Cereals can be consumed in their original grain form, better known as a whole grains, or ground and transformed into flour. Fundamental ingredient to make many products such as bread, pasta, soups, polenta and much more, they are present in different formats, but among the best known it is possible to identify refined ones and whole grains.

But they can also boast a number of subcategories able to enrich the menu and daily food proposals. An integral part of the Poaceae family better known as Graminaceae, whole grains or whole grains come in the form of a grain. This is composed of endosperm, bran and germ thus preserving all the original parts. Let’s find out in detail.

Bran

The bran is apparently only the original shell of the grain. Actually a compendium of nutrients important for health, such as fiber, iron, copper, zinc, magnesium, many of the B vitamins, even phytonutrients and antioxidant substances useful against aging.

In refined flours the bran is usually removed to make the cereals more palatable, allocating this casing to animal feed. But as we have discovered, it is an inexhaustible source of benefits.

Germ

The germ is the inner part of the grain and, as the name indicates, is used to germinate the new plant. It is considered the embryo from which to give new life following pollination, as the bran is considered a waste element, a by-product of grinding.

It actually contains many important nutritional properties such as vitamins of group B, vitamin E, antioxidants, phytonutrients and unsaturated fats.

Endosperm

The endosperm is the part that is used to make refined flour, it is a sort of shell and heart of the grain itself consisting of simple carbohydrates, proteins, vitamins, enzymes, mineral salts and is considered the energy reserve of the germ itself.

Whole grains, properties and benefits

Breakfast

Introducing whole or whole grains into your daily diet improves body health, with undeniable benefits as well as offering nutritional benefits. For example, they regularize well-being and the intestinal transit, with their lower glycemic index, they positively affect glucose absorption and insulin production.

Their is a calibrated and very slow release of sugars, which is why whole grains are recommended for those who suffer from diabetes. They hold off cholesterol and fats in the blood, guarantee a sense of greater satiety and for this reason they are indicated in dietary regimes, keeping the weight. They have a positive action against inflammation, are natural antioxidants, recharge the body with mineral salts and nourishment.

The high fiber content makes whole grains healthy products for a healthy weight. For this it is necessary to consume them adequately, within a specific food path. They increase the feeling of satiety while aiding weight loss and belly deflating.

Not only diet, but also cleansing e intestinal well-being because the high presence of fibre it regulates the usual transit, improving the problem linked to constipation and diverticula. In addition, regular consumption reduces the possibility of developing tumor forms because fermentation already takes place in the colon, favoring a faster elimination procedure.

Whole grains release sugars slowly and this allows greater control over glucose levels and insulin production, decreasing the onset of type 2 diabetes and adjusting the morning values ​​of the glycemia.

Whole grains are natural antioxidants and for this they slow down aging and counteract the oxidative process, this preserves the well-being of circulation and heart same. As anticipated, whole grains also have beneficial effects on cholesterol and blood sugar, an extra help for the pulsating engine of our body, but also preventing the formation of tumors.

Ownership, for what reason they do well

cereal in jar

To absorb all the property contained it is always good to buy healthy, traceable products, organic cereals and able to offer a very low calorie intake thanks to the presence of fibers. The nourishment contained and the guaranteed properties count them among the healthy products; real dietary and healthy cereals. Thanks to the presence of fibers, as anticipated, but also of sali minerals such as zinc, iron, magnesium, potassium, vitamins of group B, K and E, essential fatty acids, phytochemicals, antioxidants, amino acids, resistant starches present in the bran and in the germ.

The differences between whole and refined grains

cereals and fruit
cereals and fruit

The differences between unrefined grains e refined it is linked to the processing of the grain, if the former contemplate the presence of all three parts, the latter eliminate bran and germ. Refined cereals process the grain using only the endosperm and for this reason removing a large part of the substances contained in the cereals, in particular the fibers themselves.

The unique use of the endosperm ensures softer bread making, but one high presence of starch and sugar with repercussions on the body’s insulin production. In addition, the processing involves a further whitening and grinding process, with the addition of sale, fats and other sugar. The palatability is greater but the refined products have an impact on the well-being of the body because they are more caloric.

Which ones to buy

whole grain bread
whole grain bread

For a targeted purchase it is important to check theorigin of the product the same starting from reading the label, which must include the wording 100% integral among the ingredients. But also with the relative specification regarding the flours used and therefore present, which must be at least 51% integral.

Whole grains, list

healthy breakfast

The color and the type of processing are not enough to identify a product as integral. Let’s find out together i best-selling and beneficial whole grains.

Wheat

Also known as wheat is present both as durum wheat that is, worked to obtain the dough, which Wheat ground for bakery products. Contains vitamins and beta-carotene.

Brown rice

Rich in fiber and gluten-free, it contains starches, proteins, minerals and vitamins, the brown rice preserves the well-being of cells and intestines.

More

Corn contains B vitamins and mineral salts, with a high percentage of iron and magnesium and is perfect for those who cannot consume products containing gluten.

Spelled

Spelled is a natural recharge of proteins, fibers, vitamins and minerals, perfect for those who practice sports or are diabetic, because it reduces the absorption of sugars and facilitates intestinal well-being.

Barley

Barley is a beneficial whole grain due to the high percentage of lysine, as well as calcium, vitamins B1, B2 and PP. It can be consumed intact also known as world barley, or peeled or semi-pearled or even refined also known as pearly.

Avena

Oats are perfect for an energy-rich breakfast because it contains proteins, mineral salts, healthy lipids and lots of fibers that facilitate a good and quick intestinal cleansing.

Rye

Similar to wheat, but much richer in fiber and therefore considered a dietary cereal, rye is perfect for those who follow specific diets.

Mile

Millet is rich in minerals, vitamins and proteins, and is gluten-free.

Calories of whole grains

rice

The list of whole grains is very rich and takes advantage of the presence of other protagonists such as Khorasan Wheat (Kamut®), Quinoa, Saraceno, Spelta, Bulgur, Sorghum and even Amaranth. A compendium of proposals that enrich the already substantial list of whole grains, where the five cereals most important are whole wheat, rice, corn, oats and barley.

L’caloric intake of whole grains is very low and variable, the least caloric are amaranth and rice, while oats, millet, corn and quinoa offer a greater intake of calories. While for the intolerant to gluten the most suitable are rice, quinoa, oats, millet, corn, buckwheat and amaranth.

When to eat whole grains

homemade bread

Whole grains can find space in daily meals starting with Breakfast, both whole in grain and in flakes, flour, ground or split. A daily intake offers undeniable health benefits especially for those predisposed to serious diseases such as diabetes, obesity, high cholesterol and cardiovascular problems.

As we have discovered they can lead to important improvements, so it is necessary to consult a nutritionist doctor or an expert in the sector so as to introduce them in the most suitable way and quantities.

How to consume cereals

wholemeal pasta
wholemeal pasta

The presence of whole grains is ensured by a wide and inviting proposal, as we have seen from the flakes, to the desserts, to the bakery products passing through the flours, the pasta, beans and much more. They can find space within all meals of the day, from breakfast to snack through lunch and dinner.

Whole grains: recipes and usage ideas

pancake
pancake

For the recipes it is enough to rely on imagination and natural talent, creating bread, breadsticks, desserts and much more with flour, but also soups, risottos, cold salads with grains and pastas. Without forgetting the flakes ideal for making porridges, protein breakfasts, bars, biscuits and much more. Whole grains are suitable for all combinations with vegetables, fresh and dried fruit, legumes, proteins for a varied, highly healthy and beneficial food proposal for the body.

Despite the distrust of the past and the role from poor food, whole grains have managed to carve out a comfortable space within the modern diet. Becoming an emblem of well-being, of simple but nutritious food as well as invigorating. They do well both from an energy point of view and as a protective barrier against diseases and diseases of modern times, confirming that a return to food essentiality is the key to longevity personal.


Source: GreenStyle by www.greenstyle.it.

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