Healthy Lifestyle And The Importance Of Whole Grains
"For Amber Waves Of Grain"
Healthy Lifestyle And The Value Of Whole Grains In Your Diet
Chances are that you're aware that you need to eat whole grains as part of a healthy diet and lifestyle. However, in all probability, you may not know the vital role whole grains play and the many benefits they provide. This article explains how whole grains play a vital role in your leading a healthy life style by enhancing your bodily functions and lowering your risks of certain diseases and conditions.
If it’s your desire to live to a ripe old age, there are three things you must surely do. You will need to get plenty of exercise, including strength and weight training, eat a healthy diet, and have a positive attitude. You will also need to drink alcohol in moderation, if at all. You will need to stop smoking.
Do you know the difference between a grain, a multi grain, a whole grain or whole wheat? In order to make an informed decision as to what grains you should buy to ensure the healthiest foods for you and your family, you should be aware of the differences.
WHOLE GRAIN ANATOMY
Whole Grain Comparison Chart
Whole Wheat and Whole Grain Differs
All grains start out as whole grains. Some grains that are consumed here in America are, wheat, barley, oats, rice, corn, millet, rye and sorghum. These grains can be consumed as whole grains or refined grains. Whole grains contain the entire kernel that consists of three components, the bran or outer protective layer, the germ or the part of the seed that sprouts and is rich in vitamins, minerals, and essential fatty acids, and the endosperm that is the starchy white inner core.
Many individuals don’t know the difference between whole wheat and whole grain. Whole wheat has the bran and germ removed during the refining process and is left containing only the enosperm. So what you’re really eating when you eat white bread is a glob of starchy stuff.
Refined grains have been milled. This means that the bran and the germ is removed. This gives them a finer texture and improves their shelf life. It also removes dietary fiber and other nutrients the body needs to remain healthy. Refined grains are said to cause weight gain. They are not filling and cause us to eat more than we should. White rice, white bread, white pasta and white flour products are examples of refined grains.
Multi grains and whole grains are not the same. Multi grains mean that a food contains more than one type of grain but not necessarily even one whole grain. Multi grains are simply more than one or two different grains.
Whole Grain Breads
Salad with Whole Grain
Whole Wheat Carrot Cake
Whole Grain Benefits For Your Body
Some benefits that whole grains provide for your body include:
• reduces your risk for constipation and colon cancer
• reduces your risk for high blood pressure
• reduces your risk for type 2 diabetes
• reduces your risk for osteoporosis and bone fractures
• reduces your risk for heart disease
• reduces your risk for or prevents neural tube defects in pregnant women
• reduces your risk for stroke
Some things you can do to get more whole grains in your diet include:
• substitute whole grain bread for white bread
• substitute brown rice for white rice
• substitute whole grain pasta for white or regular pasta
• substitute whole wheat macaroni for regular macaroni
• use whole grains or oats in soups, stews, casseroles or meat loaves
• use whole grains to make bread crumb toppings
• use popcorn and unsweetened cereal for healthy snacks
• use one-half whole grain and one-half white flour for baking
• eat a serving of oatmeal for breakfast
• eat whole grain bread on your sandwich at lunch time
The 2010 Dietary Guidelines for America recommend that we eat (6) servings of grains per day, with at least (3) of those servings being whole grains. Whole-grain foods are a healthy choice because they contain nutrients such as B vitamins, riboflavin, niacin, folate, iron, magnesium, and selenium. They also contain fiber and other healthy plant compounds.
Living a healthy lifestyle involves taking care of and keeping your body fit. The best way to do this is with regular exercise, including weight and strength training, a positive attitude, and a healthy diet with plenty of whole fruits, fresh vegetables, low or no-fat diary, lean meats, and whole grains. Whole grains are key to your living a healthy lifestyle and living to a ripe old age because they prevent or reduce your risk for certain life threatening diseases and health conditions.
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