Few people know this, but whole grains they are excellent allies for maintaining the health of your body for a long time. But we know what are whole grains?
Foods rich in whole grains are healthy, dietary and rich in unique properties, they help you eat less and fight constipation, they have a good supply of antioxidants and vitamins and have a much lower glycemic index than refined cereals.
Precisely for this reason whole grains should never be missing from our diet, from breakfast to dinner.
Whole grains: benefits
Before we get into the properties of whole grains, it is important to define what exactly they are. Contrary to refined cerealswhich have been subjected to manufacturing processes that remove the germ and the external covering (the bran), wholemeals retain all the nutritious parts of the grain.
Basically, whole grains are rich in fiber, vitamins, minerals and antioxidants which offer a variety of health benefits.
- Rich in fibre: They are an excellent source of fiber, which is crucial for digestive health. Dietary fiber promotes regular intestinal transit, prevents constipation and can help reduce the risk of diseases such as colon cancer.
- Weight control: The foods rich in fiber they tend to fill you up for longer, contributing to appetite control and body weight management. Their consumption can be especially beneficial for those trying to lose weight or maintain a healthy body weight.
- Cardiovascular health: Numerous studies have shown that regular consumption of Whole grains it can help reduce the risk of cardiovascular diseases, such as stroke and heart attack. The fiber, phytonutrients and other compounds found in whole grains can help reduce bad cholesterol (LDL) and improve artery health.
- Blood sugar control: The fiber present can help stabilize blood sugar levels, reducing the risk of glycemic spikes and improving insulin sensitivity.
- Source of essential nutrients: In addition to fiber, whole grains are rich in important nutrients such as B vitamins, iron, magnesium and zinc. They therefore support a wide range of bodily functions, including energy production, bone health and brain function.
What are whole grains?
All we have to do is do a list of the Whole grains most famous and healthy to integrate into the daily menu.
First of all we find the brown rice, considered the most balanced among whole grains. In nature there are many varieties of rice which can generally be classified as long and round. The first varieties of rice are more suitable for consumption in the hot seasons, while the second varieties in the cold seasons. To eat it you can only cook it like classic rice.
Another famous whole grain is oatsIndeed, he responds to those who want to know what is the healthiest cereal.
The most typical recipe for cooking oats is oat porridge, a delicious cream that is often used in Anglo-Saxon breakfasts, and is prepared with oat flour or oat flakes. The flakes are obtained through steaming the beans which are peeled and then crushed between two rollers. The latter can also be prepared directly at home and together with other cereals and dried fruit, they are the main ingredient for preparing a delicious mueslia healthy and nutritious recipe for a good, dietary breakfast.
There oat flour it is also excellent for preparing baked products, when added to wheat, you can also create it with this recipe softer bread or delicious biscuits. Finally, the best way to prepare oats is to cook them in grains, they must be boiled over a low heat for 35 minutes with two parts of water and a pinch of salt to then consume it in a cold salad.
The buckwheat it does not belong to the grass family but to the polygonaceae family and is highly appreciated for the high biological value of its proteins. Buckwheat grains are in fact particularly tender and crunchy, requiring cooking for approximately 20 minutes with 2.5 parts of water compared to the entire volume of the cereal. To give it flavour, we recommend toasting it in a pan a few minutes before boiling it.
Wheat in its whole form is not very digestible and must be chewed well. For this reason, it is advisable to soak it for several hours before cooking to soften it. It is also usually used in the form of couscous, bulgur, semolina and flour.
L’barley it is one of the cereals considered among the oldest in the world and has been cultivated in the West and East for thousands of years. This whole grain is much easier to chew and is digestible and nutritious. It is very suitable in the summer months for preparing refreshing and tasty dishes.
The mile it is a particularly versatile cereal and is really excellent simply boiled, especially in soups or casseroles. To prepare the millet, place it in a pan by mixing the millet with two parts of water and a pinch of salt. Bring the contents of the pan to the boil and cook the millet over a low heat for about 25-30 minutes until the water is completely absorbed. When cooked, millet is perfect for creating flans, creating croquettes, making savory pies, desserts and biscuits.
The emmer it is a food rich in nutritional elements such as fibers and oils, which have an emollient and intestine-regulating function. Before cooking it it is advisable to soak it in water, it has a much more delicate flavor than that of other whole grains
and it is excellent for creating salads and cold pastas.
Whole grains for breakfast: which are the best?
They deserve a separate discussion whole grains for breakfastespecially considering that the breakfast it is the most important meal of the day. We shouldn’t skip it because it is thanks to the foods we consume in the morning that we can find the energy to face daily challenges. Nutritionists agree that we must choose cereals for breakfast but there are so many of them.
Just go to the supermarket, in the “breakfast” section, to get lost among the packs of cereals with chocolate, dried fruit, wholemeal, etc. Unfortunately, these cereals are too rich in sugar and other unhealthy products. The first thing to do is therefore to read the label to find out if the product has been obtained from cereal grains and not from flour. Furthermore i Best whole grains for breakfast are sugar-freeadded flavors and fats, including the “dreaded” palm oil.
Are cereals better than biscuits?
There are those who don’t give up one breakfast based on croissants and cappuccino, those who have to dip cereals and those who gorge themselves on biscuits. As anticipated, cereals on the market are not always healthy products because they are subjected to processing at very high temperatures for a short time, a process that allows reprocessing and the addition of additives. Biscuits therefore represent a more balanced and healthy meal but remember to always read the production data and ingredients on the packaging. However, homemade biscuits are definitely better than biscuits.
Always buy organic and GMO free products that are not subjected to industrial treatments to fill up on energy. At this point you are surely asking yourself a question: Can dieters eat cereals? The answer is positive, there are types of cereals with wholemeal flours and low in sugar that can be included in a low-calorie diet. A portion of 30 grams of cereals with partially skimmed milk ensures the body has everything it needs to “fuel”.
Maintain the glycemic index
If you are still not convinced of the importance of consuming cereals for breakfast we give you other valid reasons. Grains are made up of complex carbohydrates that digest very slowly. Those on the market contain around 130 calories per 130 and the presence of sugar increases the glycemic index, so you need to be very careful.
English research has shown that a low glycemic index breakfast improves students’ ability to concentrate and academic performance. The concept of glycemic index is very simple because it refers to the ability of a food to increase blood sugar levels after a meal. Blood sugar indicates the amount of sugar (glucose) in the blood, the values when we are fasting are very low. During digestion, blood sugar promotes the production of insulin, an important hormone that can affect weight gain and loss.
Which cereals to choose?
It’s not a simple mission choose cereals for breakfast, even those who promise to lower the scale needle hide pitfalls, but the nutritional table doesn’t lie! Sometimes we buy breakfast cereals convinced that we will lose weight and have a lean body like the one that appears on the package. The only cereals that are not rich in fat are whole grains. In any case, nutritionists recommend alternating breakfast by also choosing other sources of carbohydrates such as rusks, toast and biscuits.
The choice must always fall on products that contain fibre. The dietary fibre they are important because they have positive effects on the intestine, together with legumes, fruit and vegetables, whole grains are a main source. Experts agree that fibers are also good for children and believe that they should be consumed from the first year of age but in different quantities compared to adults.
We suggest you three types of breakfast which you can alternate and which can also be adapted to the children’s menu:
- There classic breakfast it is with a cup of milk or a jar of Greek yogurt to which you add about 30 grams of whole grains and a red apple cut into cubes.
- For a healthy breakfast instead combine milk or yogurt with rice and wheat flakes cereals and a kiwi. Rice and wheat give energy and are slimming because they are low-calorie.
- Those with a sweet tooth who don’t want to give up sweet breakfast they can choose to drink a cup of partially skimmed milk or eat plain yogurt and continue with a toast with jam without added sugars or natural honey and freshly squeezed orange or grapefruit juice. You can also experiment with homemade muesli by mixing had flakes together with other cereals and adding hazelnuts, almonds, apricots, raisins, plums. To make it richer, add sunflower, pumpkin and flax seeds. Accompany with soy milk or yogurt.
Children’s breakfast cereals
After clarifying that i best breakfast cereals they are the integral ones, let’s delve deeper what are whole grains for breakfast suitable for children. Once upon a time there was a focus on the delicious chocolate version, but the food industry has evolved and offers cereals filled with cocoa or hazelnut cream.
The quantity of fats is very high and since they are saturated fatty acids, it is not a healthy product for children. The situation is different cereals with dried fruitFrom a nutritional point of view they are complete and the presence of mono and polyunsaturated fatty acids makes them essential for the prevention of some diseases including diabetes and obesity.
However, INRAN has established that the daily percentage of sugars must not exceed 15% of total calories, a quota which is reached with breakfast. There are also some on the market vitaminized cereals but it is not advisable to choose them for breakfast because vitamin deficiencies are rare in the population.