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Why should I eat whole grains?

You’ve probably heard that white rice is bad for you. However, white rice is the staple food for the majority of the Asian countries and they’re doing fine, right? Not exactly. The reason white rice is considered “bad” is that is a refined grain. Refined grains have been mechanically altered to remove certain parts that might negatively affect it’s taste. The process of refining grains is mainly for the purpose of taste and appearance. Unfortunately, the removed parts often contain most of the nutrition in the grain. This is exactly why whole grains, or unaltered grains, should be incorporated into your daily diet.

The nutritional benefits of eating whole grains are diverse. First, whole grains include plenty of protein and fiber. Protein is mainly used for structural purposes in the body. Without it, you will not be able to maintain or repair muscle. Protein is also used in the construction of hair, nails, and skin. Fiber is great for the digestive tract and helps move stuff through the bowels. Whole grains also contain an assortment of vitamins and minerals including antioxidants, Vitamin B, and nutritious fats. All of these benefits aid in the prevention of diabetes, reduction of high blood pressure, loss of belly bulge, and more.

What are some examples of whole grain foods?

There are so many whole grains foods out there so it’s really not possible to list them all. However, there are some things to look for when trying to determine whether something is whole grain or not. First, whole grain foods tend to be brownish or tan in color. Especially when pertaining to breads and pastas, you will see that whole grain versions are significantly darker in color. Whole grain foods also look more rough, rugged, and well…natural. The whole grains themselves can often be seen in the breads and pastas themselves. Taste-wise, whole grain foods tend to be more grainy and have lumpy and crunchy bits in them.

Some of the most popular whole grain foods include: loaf breads, muffins, tortillas, pita bread, dinner rolls, pasta, brown rice, oatmeal, cereals, popcorn, pancakes, waffles, buckwheat noodles, and quinoa.

How much should I eat?

Since whole grains make up for the largest proportion of the food pyramid, you should be eating between 6 and 11 portions a day. One portion is equivalent to one slice of bread or one fistful of rice or pasta. While whole grains are very healthy foods, do not make the mistake of thinking that you can eat as much of it as you want. If you eat too much of them, you will be consuming excess calories and that will result in the storage of bodyfat, just like if you were to eat too much of any other food.

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