Feed whole grain
Meals spent with whole-grain foods make you feel fit and full during the day.
Full-grains, which enable us to use energy slowly and evenly in the body, allow us to feel vigorous and full for a long time. Â
To start the day with a balanced breakfast, we need to choose low-fat foods rich in complex carbohydrates, proteins, fiber, vitamins and minerals. Whole grain breakfast cereals meet all of these needs with rich and balanced ingredients.
What is Whole Grain?
Grains, including grains such as wheat, rice, corn, rye and oats and products made from them, are the main nutrients of Turkish society. One third of the people in the world use wheat and one quarter use rice.
Whole grain cereal; The essence of the grain consists of the bran and the endosperm, a tissue that wraps the grain and feeds it. A grain; It consists of 2.5% essence, 14.5% bran and 83% endosperm. These components include B vitamins, minerals and pulp.
Generally, cereals are subjected to various processes in preparation for consumption. Processing of cereals converts them from brown to white, but also reduces their nutritional value. Processing of cereals causes high losses of vitamins, minerals, fibers and health-beneficial phytochemicals.
Differences in the Composition of Whole Grain and Refined Cereals
Cereals become flour that we use by grinding in mills. However, during these refining processes the cereals lose their content to a large extent. We call this and similar grains “refined grains..
For example; During the refining process of wheat, a large part of the bran in the wheat and the extract of the bran are separated. Dietary fiber, vitamins, minerals and many other things that are very beneficial for the health of wheat are lost. Therefore, refined grains have more starch than whole grains.
Benefits of Whole Cereal Flour and Products
Foods made from whole grains are rich in vitamins, minerals and dietary pulp as the extract and bran of the grain are not separated.
Whole grain products have lower calorie values.
Whole grain products are very rich in pulp content. Consumption of high nutrient content ensures proper bowel movements. The role of nutrients in chronic diseases has been investigated in many reports and articles written on the relationship between nutrition and disease and it has been determined that nutrients, especially whole grains, have beneficial effects on health.
Effects of Whole Cereals on Diseases
Reduces the risk of diabetes
Whole grains are rich in pulp. Soluble pulp in whole grains slows down the absorption and digestion of carbohydrates, reducing our body's need for insulin.
Thanks to the insoluble pulp found in whole grains, the passage of nutrients through the intestines is shortened, creating enough time for the absorption of carbohydrates. That is, as the pulp intake increases, the risk of diabetes, also known as diabetes, decreases. Studies have shown that whole grain consumption reduces the risk of type 2 diabetes, which occurs when there is a constant high level of sugar (glucose) in the blood.
Friendly to heart and veins
Research has shown that consumption of whole wheat bread, rye products and whole grain breakfast reduces the risk of cardiovascular diseases *. A study of British vegetarians found that consumption of whole-grain bread reduced mortality from cardiovascular diseases *
Fights cancer
As a result of researches, protective effects of whole grain consumption from cancer were also found. It has been reported that digestive system cancers such as colon-rectal cancers, gastric cancers and endometrial and pancreatic cancers are seen less in whole grain bread or pasta, bread made from unselected flour or brown bread.
Effective in the treatment of obesity
In the treatment of obesity, plenty of pulp should be taken. Pulp foods require a lot of chewing. So it extends the time of eating; They increase the feeling of satiety by slowing down the digestion and emptying rate of the stomach in the stomach. Whole grain products increase insulin sensitivity and play an important role in weight loss by providing a feeling of satiety due to the pulp they contain, especially in obesity patients with insulin resistance.
Recommendations for Whole Cereals
• We should remember that by consuming whole grain products, we will reduce our risk of developing chronic diseases.
• Those who want to be healthy or who are at risk of developing diabetes, heart and cancer-like diseases can easily consume whole-grain foods considering their daily energy needs.
• The amount to be consumed in whole grain products depends on your weight and your physical working status. While 3-4 thin slices of bread (75-100 g) per day are sufficient for less mobile, obese people, they become weak, growing children and young people and heavy workers can eat 3-5 times.
• Whole grain products can be consumed at least 6 servings per day. 6 servings; 6 slices of bread or 3 slices of bread, 1 scoop of full-flour soup, 4 tablespoons of rice made of crusted rice or 4 tablespoons is equal to whole wheat pasta.
• It is very important that whole grain products are consumed every day, even every meal. You can consume with other foods (dried legumes, milk and products) to increase protein and vitamin content.
• When shopping, we should prefer whole grain products. We need to pay attention to the low amount of oil and salt in some whole grain products ready for consumption (cakes, cookies, etc.). The best way to do this is to become familiar with label reading and to make a habit of reading labels.
23Axx
Nature's Bakery Whole Wheat Fig Bars, 1- 12 Count Box of 2 oz Twin Packs (12 Packs), Blueberry, Vegan, Non-GMO, Packaging May Vary