Did you know if you continually choose whole grains in your diet, they will enable the best mental and physical performance? Whole grain's nutritional value far outweighs the refined, processed grain. I'm here to share with you one of my first nutrition lessons on the whole truth about whole grains!
A whole grain means they left the grain "whole" by not removing all the nutrients in the milling process. It contains fiber, vitamins, and minerals that take longer to digest, make you feel fuller, and will provide sustained energy throughout the day. The United States Food and Drug Administration (USFDA) defines a whole grain as one that contains a minimum of 51% whole grain by weight. To be whole grain, a product must list the word "whole" as its first ingredient. Adding whole grains to your diet will help protect you from heart disease, lower your cholesterol, reduce your risk for diabetes, promote digestive health, and keep your weight stable.
As a Hypoglycemic, I need to keep my blood sugar stable, and consuming whole grains is my only option. Grains that contain white flour such as white bread, pasta, rice, crackers, processed cereals, etc. have been refined and the nutrients have been eliminated. These products quickly turn to sugar and will raise your blood sugar level. You will get a sugar high for about an hour or so, and then may be hungry again.
Be careful when choosing products that may seem like they are made with whole grains. If you see the terms, "100% wheat", "stone-ground", "multigrain", "seven grain", "enriched", or see the caramel color, don't be fooled into thinking they are whole grain products. Make sure "whole" appears among the first item in the ingredient list. The less ingredients, the better the product.
What whole grain products do I feed myself and my family? We love our whole grain pancakes, waffles, english muffins, oatmeal, and low-sugar cereals for breakfast. Whole grain bread, sandwich thins, sprouted grain breads ("Ezekiel") are great for sandwiches. There are a variety of whole grain snacks such as crackers(Triscuits, Wheat Thins), low-sugar granola, and tortilla chips. Couscous, brown rice, quinoa and whole grain pasta seasoned in different ways are all great varieties for dinners. Just remember to keep it whole!
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