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Whole grains play an important role in controlling weight and balance diet

There is an increasing emphasis on the importance of whole grains in a balanced diet, but what reason?

 
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There is an increasing emphasis on the importance of whole grains in a balanced diet, but what reason? According to an expert from the USDA / ARS Children's Nutrition Research Center at Baylor College of Medicine and Texas Children's Hospital, whole grains are not only a rich source of vitamins, minerals and antioxidants, but they also play an important role in controlling weight.

"It is thought that whole grains help in weight control because they add bulk and make a person feel satisfied and therefore it is less likely to overeat," said Keli Hawthorne, a registered dietitian at BCM.

Studies have also shown that eating whole grains may reduce the risk of heart disease, colorectal cancer and type 2 diabetes. They also reduce triglycerides and may slow the buildup of plaque in arteries.

What is a whole grain?

Whole grains include three parts of the grain - the bran, endosperm and germ. The full-grain not have the bran and germ, the components with higher nutritional content, leaving only the starchy endosperm. The germ and bran found in whole grains are rich sources of antioxidants, vitamins, minerals and phytonutrients, plant compounds that are necessary to sustain human life.

Examples of whole foods readily available include brown rice, wild rice, flour, oatmeal, popcorn and whole wheat. Other whole grains that are gaining popularity include quinoa, millet, sorghum, amaranth, bulgur and triticale (artificial crossing wheat with rye).

At least three daily servings

The Dietary Guidelines for Americans recommend that half of the consumption of grains and cereals is full and points to the consumption of at least three servings of whole grains per day. A serving of whole grains can be a slice of whole wheat bread, half cup of rice, five wheat crackers, a cup of popcorn or half a cup of oats.

"When searching for items with whole grains in the supermarket, look for keywords in the box," said Hawthorne.

Check the labels

Wheat flour, durum wheat, semolina and wheat to organic may or may not contain all parts of the grain. The enriched flour, bran and wheat germ are not considered whole grains. The packaging says "made with whole grains" does not indicate how much product is actually made with whole grains and how much is not.

Products labeled as multi-grain has several different types of grains. They may or may not all be whole grains. Try to buy products whose packages are written in whole grains, not just multi-grain, in order to obtain the benefits of whole grains, Hawthorne said.

Hawthorne advised to observe the full product as a whole "Just because a cereal announces that it is a whole grain does not make it the healthiest choice in general. Many cereals are also very high in sugar. Read the food label and choose product that is best for you, "she said.

Adding whole grains to your diet

Hawthorne also offers the following tips to include more whole grains in a healthy diet:

Use whole grain breads, sandwiches;

-Substitute brown rice for white rice in your favorite recipes or when dining out

Add whole barley to soups or stews

-Eat whole grains for breakfast or as snacks

Try to replace the common noodle that is made from whole wheat

Source: Isaude.net
   Palavras-chave:   Whole grains    Whole grains    Balanced diet    Vitamins    Minerals    Antioxidants   
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