The food we eat is made primarily from 5 major nutrients: carbohydrates, protein, fats and vitamin and minerals. Carbohydrates are essential towards the body because they provide the body with energy. In addition, studies have linked carbohydrate foods with mood regulation. Eating carbohydrates help to keep us calm! You will find simple carbohydrates, for example sugar in soda and candy and sophisticated carbohydrates as found in pasta and bread. Complex carbohydrates can be refined or unrefined. Refined carbohydrates such as white bread, white pasta and white rice happen to be stripped of the healthy fiber and lots of other key nutrients. Food manufacturers take away the outer fiber because refined carbohydrates last longer around the store shelf.
Unfortunately, taking out the fiber from all of these products means they are less nutritious. Unrefined grains contain 3 major parts: the germ, the endosperm and also the bran. The bran is key as it full of fiber and contains the majority of the minerals within the grain. In fact, unrefined complex carbohydrates such as brown rice, wheat grains flour, whole oats, wholegrain pasta provide the body significantly more fiber, Vitamin b (niacin, thiamin and riboflavin), e vitamin, magnesium, potassium, zinc, iron, selenium and iron.
Unrefined carbohydrates appear to be the very best for the body not just for the many nutrients and fiber they contain. They also are absorbed by the body slower, that is required for keeping sugar in a more even keel within the bloodstream. This benefit is especially vital that you individuals with diabetes.
Westernized countries such as North America and Europe possess a greater incidence of intestinal problems likely due to their lack of unrefined whole grains within their diet. Problems for example diverticulosis, a common intestinal disorder, hemorrhoids, and colon cancer tend to be more prevalent likely due to diets made up significantly of refined carbohydrates.
Additionally, consuming more carbohydrates with fiber (unrefined) for example whole oats and oat bran helps lower blood cholesterol. Given the fact heart disease may be the number one killer in the United States, it can’t hurt to get more whole oats and oat bran within the diet!
Some general rules to follow include:
- Minimize your intake of simple and refined carbohydrates for example: sugar, white flour, white pasta, and white rice.
- Seek out and can include more unrefined carbohydrates such as: brown rice, lentils, barley, peas, fruit, vegetables, wheat grains pasta, and whole grain flours.
- Try whole grains you haven't tried for example: quinoa, kasha, and wild rice. Look for these foods within the bulk portion of the local grocer.
Be sure each meal has a wholegrain selection in it. For example, try the next:
- Start your day with whole grain toast, bagels or English muffins
- Try some delicious wholegrain cereals for example Barbara’s Grain Shop, Kashi Heart to Heart, or Shredded Wheat.
- Add 1 tablespoon of wheat germ to yogurt or hot cereals such as cream of wheat or steel cut oats.
- Have a sandwich made with wholegrain bread.
- Add some barley to your favorite soup recipe.
- Try lentil pilaf or wheat pilaf as a side dish.
- Incorporate Two tablespoons of wheat germ to your favorite pumpkin or banana bread recipe.