8 Healthiest Whole Grains for No-Carbs Lovers
Every nutrition expert, fitness freak and health conscious person will tell you to stay away from refined carbohydrates found in white bread, candy, cookies, sugary cereals, and all sorts of other junk food and drinks. These food, potent with carbs, not only make you fat, but also raise your risk of heart disease and diabetes. But did you know that not all carb is bad for you? Including some healthy whole grains in your diet can help prevent or reverse these health problems. Here’s a list of 10 grains you must include in your diet, NOW!
Foods which are made from unprocessed whole wheat are rich with the nutrients contained in the grain. It is rich in Vitamin B1, Vitamin B2, Vitamin B3, Vitamin E, calcium, phosphorus, folic acid, copper, zinc, iron, and fibre. When you’re shopping for any whole-grain product, look at the ingredients and make sure each serving should contain at least 2 or 3 grams of fibre.
This meaty and chewy grain tastes similar to pasta and is high in fibre and niacin, which lowers cholesterol. Soak the grains in water and consume that water or boil the grains and make a hot soup. This water helps cleanse the stomach as well dissolve small kidney stones. It can also be brewed into tea. Studies claim, eating a half-cup of whole barley regularly during a 5-week period cut participants’ cholesterol levels by nearly 10 percent.
Rye contains four times more fibre than standard whole wheat and provides you with nearly 50 percent of your daily recommended amount of iron. It also has the ability to help with weight loss efforts, increase the efficiency of your digestive system, help prevent gallstones, lower your risk of diabetes, lower your blood pressure, generally protect your cardiovascular health, prevent various types of cancer, and even lower the chances of developing childhood asthma. Sprinkle these grains for a healthy crunch in your salad.
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 is rich in omega-3 fatty acids. It slightly chewy and nutty, high in protein as well as magnesium. It has a relaxing effect and it is claimed to induce sleep.
Oats are particularly rich in avenanthramide, an antioxidant that protects the heart. It helps to reduce blood sugar, cholesterol, aids weight loss, relieves constipation and is really easy to make. Mix it into a batter and make savoury pancakes or have it with fruits, milk and honey for breakfast. This power grain is a hearty breakfast which leaves you feeling full throughout the day.
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.
It is a good source of protein, is often a potent substitute for protein-rich meat with vegetarians. It is rich in fibre, essential vitamins and minerals. Enjoy it the Turkish way as a cold salad with vegetables and boiled chickpeas, with a generous lemon dressing.
A good source of B vitamins, magnesium, and phosphorus, whole corn is known to increase healthy gut flora, which can ward off diabetes, heart disease, and chronic inflammation. Yellow corn is also high in antioxidants. Consume the kernels boiled with simple seasoning or roast the kernels and grind them into flour to make bread.