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All about whole grains

Aug 4th 2014 at 2:18 AM

In an effort to lose weight, many people refuse primarily from carbohydrates, including from cereals and bread, as it is believed that the use of grain products can prevent weight loss. In fact, only the consumption of refined grains, ie those which remained almost one starch, can lead to weight gain. Scientists also say that there are whole grain cereal - one of the most useful ways to lose weight.

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Whole grains contain all parts of the grain, the familiar textbook Biology: shell (bran), endosperm and germ. These parts are grains rich in fiber, vitamins, minerals (such as calcium, potassium, sodium, magnesium , copper, zinc, phosphorus).

In cereals there is also valuable phytonutrients - naturally occurring plant compounds that have a biological effect and bearing benefit to the body. Among these protective elements - plant lignin,

phytic acid, antioxidants and other compounds. Processed grains, out of which, such as white flour and white bread, stripped shell and germ, which significantly reduces the amount of 17 nutrients (such as B vitamins and magnesium), and almost completely eliminates the fiber, antioxidants and volatile production.

Bran rich fiber, vitamins, antioxidants and healthy fats. Typically, these components are removed during the cleaning of grain, leaving only the poor nutritional value, but energy dense substance endosperm. An example of a food may be brown rice, popcorn, oatmeal, barley, wheat.

Why do I need to consume whole grains?

Eating whole grains and cereals improves bowel, reduces the risk of constipation, restores the structure of the skin, making it smooth and silky. Studies show that women whose diet includes 20 to 36% whole grains, less likely to suffer from diabetes, hypertension, heart and vascular diseases. Experts believe that the fiber in the plurality contained in these products, prevents the formation of cholesterol plaques in the arteries. Daily consumption of whole grains reduces by 21% the risk of heart disease.

The data obtained are based on an analysis of seven studies Medical Center Wake Forest / USA /, engulfed more than 285 thousand people. Half cup ovsyanyx bran per day reduces the total number of lipoproteins in the body by 10-20%! About the same and decreases cholesterol.

Moreover, whole grains body processes longer than refined, providing a stable blood sugar level. Additionally, some plant lignins, for example, in linseed, wheat bran and rye are actually phytoestrogens and their regular consumption contributes to the prevention of cancers associated with hormones, namely, breast cancer and prostate cancer.

And, of course, the whole grain is indispensable for those who want to lose weight. It is a low calorie, satisfying, and due to the long delays digestion offensive hunger. Wholegrain cereals both contain large amounts of fiber and nutrients. So most of the fat and carbohydrate food (calories) is not absorbed, although hunger is not there.

Weight loss is very physiological, and thus the body gets plenty of useful biologically active substances. Energy metabolism is practically not reduced. Healthy person is recommended to consume more than 50 grams of whole grains per day. That's roughly one cup of whole grain cereal and two slices of wholemeal bread.

How to distinguish the present whole grains from fakes?

Products, which stated "Made from whole grains", "Made from cereals" or "multi-grains" may actually contain no whole grains, and to be recycled. Better to buy those which directly means "Whole". Products labeled in this manner should contain at least 25 grams of whole grain per 100 g body weight. Products labeled "100% whole grain" should consist of whole grains. However, the product may contain whole grains, and without the appropriate shortcut. Carefully read the list of ingredients.

The first word in front of the cereal product description must be the word "whole", such as "whole buckwheat" or "whole wheat." It is also desirable that the list of ingredients cereals were in the first place. If they are the second, then the content is less than 50% and may reach up to only 1%

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