Recently, one has a lot to hear about whole grain products - pasta, brown rice, bread ... dietitians recommend choosing these products instead of e.g. wheat rolls, which we love so much.
Studies confirm that whole grains reduce the risk of heart disease, stroke as well as diabetes and chronic diseases.
What exactly is a whole grain product characterized by?
A whole grain product is one that contains all the elements of the grain - except for endosperm, bran and germs that are rich in mineral salts and fatty acids.
White flour contains internally cleaned parts of the grain, which are a source of carbohydrates and protein
During milling and grinding, we lose protein, polyunsaturated fatty acids, calcium, iron, potassium, phosphorus, vit. B.
What whole grains can we find in stores?
- Brown rice
- Bobovita offers whole wheat and rye porridge
Whole grain in slimming
Eating whole grain products allows us to stay full longer. Thanks to this, we do not eat every now and then, as in the case of eating a product made of white flour. We and our body profit from it - it's easier for us to get the dream figure.
Whole grain regulates blood sugar levels, reduces tissue sensitivity to insulin.
It also reduces the absorption of fat and choresterol, and also improves the digestive tract, while preventing constipation.
People who eat at least three servings of whole grains throughout the day have 10% less fat in their abdominal area.
However, if you combine whole grain and processed products, it doesn't make any sense, because slimming will be much less effective. That is why it is worth replacing processed flour products with whole grain products to achieve a much faster effect.
However, it should be remembered that eating whole grain products alone will not give us the effects of slimming, but only supports them.
Only the combination of whole grain with exercise, giving up alcohol, smoking and healthy nutrition can give the results we expect.
Whole grain is also recommended for children. Instead of a white roll to school, it's better to give graham. Thanks to this, the child will be full longer and we will not provide him with unnecessary calories.
How are the producers cheating on us?
The most you have to watch out for bread, often we do not have its composition. Manufacturers benefit a lot from it, because instead of using whole grains - they add coloring matter to bread, including caramel.
So how do you recognize that bread is really whole grain?
Real wholemeal bread is moist, it is also heavier than caramel-colored. Uneven coloration of the loaf is visible. Its color is usually gray-brown, not beautifully dark.
Graham flour is marked with the number 1850, while the wholemeal flour is 2000. The higher the type of flour, the more fiber and valuable ingredients it contains.
Pay attention to the composition of the product - to check if the product really contains whole grains, check if the composition contains such "key words" as:
- graham flour
- flour type 1850
- flour type 2000
Many of you probably think that products made from whole wheat flour are not as tasty as those made from wheat flour.
Not true! try adding to the pancakes instead of whole wheat flour - or eat spaghetti with whole wheat pasta instead of white - yummy! :)