Top 10 Healthiest Holegrains You Should Include in Your Diet To Stay Healthy

Whole Grains
Spread the love

Healthiest Holegrains You Should Include in Your Diet:

Grains — most commonly wheat and corn — are consumed by most populations around the world. While some people argue that we shouldn’t eat grains, most health experts agree that grains should be a part of our everyday diet. But choosing whole grains, rather than refined ones, is the most nutritious choice.

The good news is that working the healthiest grains into your diet can help prevent these health problems. Healthy, whole-grain foods are made from cereal grains that include the whole kernel, and research shows that they can protect you from ticker trouble, diabetes, colon cancer, and possibly asthma and Alzheimer’s disease.

These 10 grains are worth keeping at the top of your shopping list:

1. Whole Wheat

This one is pretty easy, as long as you don’t let food marketers trick you. It can be readily found in bread and pasta products, but make sure the label says “100 percent whole wheat.” Terms like “multigrain” and “wheat” don’t cut it. As when you’re shopping for any whole-grain product, look at the ingredients and make sure the whole grain is at or near the top of the list. Each serving should contain at least 2 or 3 grams of fiber.

2. Whole Oats

Oats are particularly rich in avenanthramide, an antioxidant that protects the heart. When you’re shopping for this whole grain, whether you see the word “whole” or not doesn’t matter the way it does with wheat products. Oats in the ingredients list mean the product is made from whole oats. But, if you are buying something like instant oatmeal, avoid those that contain high-fructose corn syrup. Studies have found that it was a source of mercury contamination in oatmeal. We suggest sticking to the good old-fashioned unsweetened kind and mixing in a little fruit or honey.

3. Brown Rice

When you choose white rice over brown, around 75 percent of its nutrients—including nearly all the antioxidants, magnesium, phosphorus, and B vitamins contained in the healthy bran and germ—are left on the milling-room floor. Always opt for brown rice, which includes brown aromatic varieties like basmati and jasmine. Get even more exotic with red and black rice, both of which are considered whole grains and are high in antioxidants. Though technically a grass, wild rice is also considered a whole grain and is rich in B vitamins, such as niacin and folate.

4. Whole Rye

According to nutritional research from the nonprofit The Organic Center, rye has more nutrients per 100-calorie serving than any other whole grain. It has four times more fiber than standard whole wheat and provides you with nearly 50 percent of your daily recommended amount of iron. The problem is, most rye and pumpernickel bread in this country is made with refined flours. Be persistent and look for “whole rye” topping the ingredients list to get the healthy benefits.

5. Whole-Grain Barley

Eating a half-cup of whole barley regularly during a 5-week period cut participants’ cholesterol levels by nearly 10 percent when compared to other participants who went without barley in a USDA study. Add raisins or dried apricots to quick-cooking barley and serve it as a side dish. Just make sure it’s whole-grain barley, not “pearled,” which means the bran and germ have been removed.

6. Bulgur

For all practical purposes, bulgur is considered a whole grain, even though up to 5 percent of its bran may be removed during processing. It’s so good for you, though, we’re putting it on the list. The grain, which is used to make tabbouleh salad, is a great source of iron and magnesium. The fiber and protein powerhouse (a cup contains nearly 75 percent of the dietary fiber you need for the day, and 25 percent of the protein you should get) can be used in salads or tossed in soups. And it cooks in only a few minutes.

7. Corn

Corn can be extremely healthy for you when it’s whole. A good source of B vitamins, magnesium, and phosphorus, whole corn is also thought to increase healthy gut flora, which can ward off diabetes, heart disease, and chronic inflammation. Yellow corn is also high in antioxidants. The easiest way to eat it? Popcorn. Just skip the microwavable kinds that use harmful chemicals in the bags’ nonstick lining. Instead, buy organic popcorn kernels and pop them in a microwave using an ordinary paper bag, or do it the old-fashioned way on the stovetop.

8. Quinoa

Though it’s technically a seed and not a grain, this ancient South American power food is packed with more protein than any other grain, and each uncooked cup of the stuff (about three servings) has 522 milligrams of omega-3 fatty acids. Your family will likely enjoy its light, nutty flavor for a change of pace at the dinner table.

9. Buckwheat

This common pancake whole grain is one of the whole grains many people living with celiac disease can tolerate (others include quinoa, amaranth, and sorghum). And it’s one of the best grain-based sources of magnesium, a wonder mineral that does everything from ease PMS symptoms to improve nerve functioning; and manganese, which boosts brain power.

10. Whole-Wheat Couscous

Most of the couscous you see is a form of pasta, usually made from refined wheat flour. So when you’re eyeing the items in the aisle for the healthiest couscous pick, look for the whole-wheat kind, most easily found in natural-food stores. Skipping the refined version and going with the whole-grain type will gain you 5 additional grams of fiber.

Related Posts
Top 7 Easy & Natural Home Remedies That Provide Relief From Arthritis & Joint Pain
Natural Home Remedies for Arthritis & Joint Pain: Arthritis is a form of joint disorder that involves inflammation of one or more joints. There are over 100 different forms of arthritis. ...
READ MORE
10 Important Tips To Live A Better Life With Health & Happiness
1) Eat Better: College students are victimized by eating on the run, whether it be a quick bite at the Wright Place between classes or indulging in a tasty Big Mac. ...
READ MORE
Top 7 Easy & Natural Home Remedies To Reduce High Cholesterol Soon
Home Remedies To Reduce High Cholesterol: Cholesterol is a greasy substance present in the blood that is required for building healthy cells and maintaining cell membranes. It is basically produced by ...
READ MORE
Causes, Symptoms, Treatment Of High Blood Pressure For Health
When we think of someone having high blood pressure, we usually consider them to be anxious, tense or hyperactive. The truth is that high blood pressure, or hypertension, can affect just ...
READ MORE
Top 5 Cheap, Easy,Natural Remedies To Get Quick Relief From Chronic Pain
Natural Remedies For Chronic Pain: Pain that lasts more than a few months is chronic pain. Some types can’t be cured. But treatment can help you find relief. The right choice for ...
READ MORE
Symptoms And Natural Treatments and Remedies for Food Allergies or Food Intolerances
Remedies for Food Allergies: Food allergies can be deadly, but not all physical reactions to food require a visit to the emergency room. Knowing when to call 911 and when you ...
READ MORE
Five Simple & Easy Herbal Remedies To Relief From Gum Pain Quickly
5 Herbal Remedies For Gum Pain: There are a number of oral issues that people suffer from including tooth infection, cavities and other oral problems. But a rarely mentioned oral issue ...
READ MORE
10 Unbelievable Benefits & Uses Of Petroleum Jelly That Will Leave You Amazed
What Is Petroleum Jelly? Petroleum jelly is a viscous, semi-solid combination of hydrocarbons.It is made up of a mixture of natural waxes and mineral oils. It is colourless to white in ...
READ MORE
Top 10 Natural Home Remedies For Cancer Treatments Revealed
What Is Cancer ? Cancer is a disease wherein a malignant growth of cells occurs that can be stated as a continuous division of cells. This appears as lumps, but if ...
READ MORE
Top 7 Benefits of Almond Milk for Total Body Health that You Can’t Believe
About Almond Milk: Almond milk is something that has been making the rounds recently. From doctors to health experts, everyone's shifting from having cow's milk to almond milk. This milk is known ...
READ MORE
Top 7 Easy & Natural Home Remedies That
10 Important Tips To Live A Better Life
Top 7 Easy & Natural Home Remedies To
Causes, Symptoms, Treatment Of High Blood Pressure For
Top 5 Cheap, Easy,Natural Remedies To Get Quick
Symptoms And Natural Treatments and Remedies for Food
Five Simple & Easy Herbal Remedies To Relief
10 Unbelievable Benefits & Uses Of Petroleum Jelly
Top 10 Natural Home Remedies For Cancer Treatments
Top 7 Benefits of Almond Milk for Total

Leave a Reply

Your email address will not be published. Required fields are marked *