Whole grains have health benefits. Whole grain products are not an invention of modern culinary specialists, but the most ancient and very healthy human food. Healthy grain products
Another cool tool for creating your own healthy diet is the Food Pyramid.
Moreover, what is important, unlike the pyramid of the respected Abraham Maslow, here everything that is most valuable and important for your body is located on the lower floors. That is, we consider our diet as a kind of structure, where the very first floor is the foundation, and each subsequent level is based on the previous one.
In fact, there are many such schemes, but in my opinion, the best illustration and most clearly developed is the Mediterranean diet pyramid.
So, if we are not yet adherents of a vegan lifestyle, then the following diet plan suits us:
According to the diagram, everything is obvious and clear, I will just give some comments:
1) The basis here, as in any other food pyramid, is taken whole grain products, which contain proteins, fiber, B vitamins and essential microelements - iron, zinc, magnesium and copper.
Whole grains are crops that have not been processed or changed in structure and have retained all the beneficial components of natural grain. Our receptors are just programmed to consume junk food, and it only seems to us that high-calorie foods with a huge fat content supposedly eliminate the feeling of hunger. In fact, if you start listening to your body and try to find out what it really needs and what will satisfy the sudden feeling of hunger, you will find that it asks for energy, which in fact all the usual food only takes away. It is whole grains that are full of it: they contain fiber, healthy carbohydrates, iron, and proteins.
List of whole grain products:
Whole grain corn
Whole grain oats
Wild and brown rice
Whole grain barley
Whole grain wheat (triticale and bulgur)
Unrefined products usually have a special mark - “100% whole grain”.
2) On the next floors there are vegetables and fruits. They contain a lot of vitamins - A, E, C and group B. In fact, these are all antioxidants that prevent the aging of our body and increase immunity.
3) Nuts and legumes. Scientists who study healthy eating claim that many legumes and nuts contain not only plant protein, numerous vitamins and minerals, but also Omega-3 and Omega-6 fatty acids. But here it is necessary to remember that you cannot overdo it with nuts: in large quantities they are no longer easily absorbed by the body and turn into unnecessary ballast in the intestines. And those with Vata dosha should approach them very selectively.
4) About healthy fats. Healthy fats, like vegetables and fruits, are also the basis of our youth and freshness, tissue health and hormonal system.
There are three types of fats: animal (eg butter, margarine), vegetable (olive oil, sunflower oil, etc.) and polyunsaturated or Omega-3 and Omega-6, which were thought to be found only in fish. However, today the list has been significantly expanded: these include chia and flax seeds, hemp seeds, mustard oil, seaweed, mung beans, bean sprouts, pumpkin, spinach, kale, blueberries, wild rice, mango, cauliflower, broccoli and, of course, avocado. Fat consumption in the diet should account for at least 30%. It is believed that each species should also account for 10% of the diet.
5) About sweets, salt and alcohol very briefly: they need to be minimized. There will be a separate article about this, but very briefly, sugar, like alcohol, unbalances not only the digestive and immune systems, but also acts as an oxidizing product, which means it leads to aging of the body and imbalance of all systems, and most importantly - hormonal system.
6) About the top of the pyramid :). Here again I want to emphasize that this is not a pyramid of “basic needs”, and eating meat is by no means the pinnacle of evolution, but only a small share in your diet! Animal protein, consumed in large quantities, leads to oxidation (read, aging of the body), and from the point of view of Eastern approaches to nutrition, it contributes to heat in the body, which inevitably leads to various types of inflammation, and one of the most well-known side effects of excessive consumption of animals protein - arthritis.
And in conclusion, about cooking: The less we process our products, the healthier they are! All the necessary components are preserved in the products, which means they carry out their useful work when they enter the body. This also applies to purchased products. If you want to nourish your body, and therefore your tissues, hormonal and immune systems, and ultimately heal yourself from various diseases and numerous ailments, without turning to stern, unsmiling people in white coats, then stop buying processed food and cook at home. only slightly processing the food.
The grain consists of three parts: bran, germ and endosperm. Each part contains healthy nutrients. Bran is the fiber-rich outer layer, a source of B vitamins, iron, copper, zinc, magnesium, antioxidants and phytochemicals*.
The embryo is the nucleus of the seed. Germ is rich in healthy fats, vitamin E, B vitamins, phytochemicals and antioxidants.
The endosperm is the inner layer that contains carbohydrates, proteins and small amounts of B vitamins and minerals.
* Phytochemicals are naturally occurring chemical compounds in plants that have been studied for their role in disease prevention.
The components of grain have different effects on our body:
Bran and fiber slow down the breakdown of starch into glucose - thus maintaining a constant blood sugar level, without sudden spikes.
Fiber helps lower cholesterol, reduce the risk of blood clots, and also improves peristalsis.
Phytochemicals and essential minerals such as magnesium, selenium and copper found in whole grains may protect against certain types of cancer.
When processing grains, the bran and germ are usually removed. The germ is removed due to its high fat content, which can reduce the shelf life of processed wheat products. The remaining endosperm of the grain is soft, easily digestible, and has good culinary properties. But such highly processed grains are much lower in terms of nutritional value.
Refined wheat produces a fluffy flour that makes baked goods light and airy. At the same time, more than half of wheat’s B vitamins, 90 percent of vitamin E and almost all fiber are lost during the cleansing process. While some nutrients can be added back through fortification, other health-promoting components of whole grains, such as phytochemicals, cannot be replaced.
How many carbohydrates do you need and how to choose them?
The 2015–2020 Dietary Guidelines for Americans recommend consuming about 170 grams of grain products per day for a 2,000 calorie/day diet. At least half of this serving should be 100% whole grain.
Preferred grains for a healthy diet include: amaranth, barley, millet, quinoa, brown rice (processed to maintain a relatively low glycemic index), buckwheat, rye, wheat, bulgur (processed to maintain a relatively low glycemic index).
Look for whole grain bread, made from wholemeal or peeled flour, but bran bread will not be as good as it seems. The latter can be ordinary white bread with a slight addition of bran mixture.
Be careful when choosing foods labeled "Whole Grain." This labeling does not always mean that the product is healthier. The whole grain brand is widely used on food products. It is designed to make it easier for consumers to find foods that are higher in fiber and lower in salt and trans fat. However, you rarely find such a mark on packages of cereals, but quite often on breakfast cereals. Agree, following the labeling in this case is not rational, since breakfast cereals clearly contain more sugar and calories than regular cereals.
In fact, choosing whole grains is not that difficult. If you cook at home and are ready to eat simple food, just take regular packages of cereals from the shelves (not for instant cooking).
To prepare healthy porridge, it is best to take whole grains. What cereals can be considered such, let's figure it out. During the germination of a grain plant and during further stages of its development, a whole grain is formed, which has its main components.
- 1 - endosperm
- 2 – grain germ
- 3 – bran or grain shell
All these important parts in some species are also surrounded by a floral film. The right to be called whole has only those cereals that have retained the main parts of natural grain and reached the consumer unchanged.
For such seeds, when making cereal, only the inedible outer shell, if any, is removed. In most cases, when processing cereals, the grain germ and grain shell are removed, leaving only the endosperm. In this way the seed is deprived of its most valuable parts.
But they contain all the diversity and richness of nutrients. In the endosperm their quantity is much smaller, and many minerals, vitamins and amino acids cannot be found there at all.
Thank goodness supermarket shelves are now full of whole grains. They are represented by a wide selection of different varieties of cereals, flour, pasta and cereals. And we are faced with a dilemma.
Buy your favorite instant porridge or whole grain? We know that the first one contains mainly starch, often sugar, but it cooks quickly. By preparing whole grain porridge, we will be full until lunchtime and will receive rich nutrients such as fiber, vitamins, minerals and amino acids.
And the taste, most importantly the taste, cannot be compared with any semi-finished product. However, you need to tinker with it, because it takes a long time to prepare. But for the sake of the beneficial properties of whole grains, you can wait a little.
Grains and digestion
Getting to know the microbiome
The microbiome is essentially a kind of ecosystem that is constantly changing. And it is located, as you may have guessed, inside the human body. More than a trillion, and maybe even more, bacteria live in our body.
They live everywhere; in the mouth, stomach, intestines, lungs, skin and other places. In fact, we have more microbial cells than human ones. All microbial cells make up what is called the microbiome.
Everyone has their own, completely unique and depends on many factors, including:
- heredity
- foods we eat
- places where we live or travel
- people around us
- pets we interact with
Important points that have an impact will be hygiene, our diseases and the medications we take. But the most important thing is that the formation of the microbiome begins in infancy. And what it will be like depends largely on the child’s parents.
Eat to support your microbiome
First of all, we should be concerned about the state of our own gut microbiome. The fact is that 75% of our immunity is located in this area. That's why it's important to pay attention to your tummy for overall health and disease prevention.
Fortunately, we can maintain a strong, diverse and healthy gut flora through the food we eat. Foods such as whole grains, fruits and vegetables, nuts and seeds, and fermented foods help friendly microorganisms grow in the gastrointestinal tract.
A diet rich in whole grains feeds our gut bacteria, helping them do their job and improving our overall health. In addition, the natural dietary fiber of organic seeds cleanses the internal environment of pathogenic microorganisms, mucus, fungi and yeast.
This creates conditions for pure bacterial flora. Healthy gut bacteria are important for everything from optimal brain function to a healthy immune system, weight regulation, heart health, fast metabolism, great mood, restful sleep, and more.
Several reasons to eat porridge in the morning
You can put an equal sign between the concepts of “whole grain cereals” and “healthy nutrition”. Here are just a few reasons to include a variety of whole grains in your menu and create a healthy gut microbiome.
Heart Health
Eating whole grains will boost the benefits of friendly gut microbes. In turn, the digestive bacteria will create chemicals that will help reduce the deposition of cholesterol on the inner wall of blood vessels. This will reduce the risk of developing atherosclerosis.
Reducing the risk of cancer
Increasing your intake of whole grains is directly linked to improved overall health and a reduced risk of cancer. The anticarcinogenic effect of such products occurs through a change in the intestinal environment to an anticancer bacterial mixture.
Brain Health
Recent research has shown that beneficial microbes living in the gut even interact with the brain. Thus, they influence the nature of our mood and behavior.
To ensure high concentrations of health-promoting compounds such as serotonin and melatonin in the gut, it is important to stimulate the diversity of digestive bacteria.
Therefore, eating whole grain porridge will be the right step towards taking care of the nutrition of microorganisms that are friendly to us.
Obesity and diabetes
Whole grains increase not only the number but also the types of bacteria in the gut, which are associated with better glucose tolerance. The microbiome of diabetic patients lacks microorganisms that provide effective chemical action to help control glucose levels.
In this case, the end result will be a condition in the body in which the cells are unable to respond correctly to insulin. Which in turn will lead to fatty liver and excess weight.
Do I need to soak whole grains?
The simple answer is yes, we should. If we take a look at how housewives treat grain before using it in other countries, we will be extremely surprised. At least many of us do. After all, we have long been accustomed to cooking oatmeal or some other cereal in instant bags.
And they completely forgot how our great-great-grandmothers did it. They didn’t have the Internet, there were no books where you could read about it. However, they concluded from their experience that the grains must be soaked or fermented for a long time before consumption.
And then the research of scientists confirmed that ancient technologies do not contradict the discoveries of modern science about grains. History also shows that peoples of all civilizations washed seeds, soaked them in water, sometimes for more than one day, and crushed them in sour milk.
For example, in India and Latin American countries this is always done with rice. The indigenous people of Africa soak ground corn overnight. And in the morning he adds it to soups or other dishes. Ethiopians are proud of their traditional flatbread.
Before preparing “injera,” as they call them, flour from the ancient grain teff is ground and kept for several days in an acidic environment. Yes, in the end, Europeans were no different in this from other peoples.
Before preparing the porridge, they soaked the cereal in water. Before the discovery of instant yeast, settlers to the New World and Europeans always baked bread with fermented sourdough.
Why do grains need to be soaked?
What is the reason and what happens if this is not done? Grains are seeds, and seeds must pass through the digestive system for the greatest benefit to the body. But it is precisely in obtaining this very benefit that difficulties arise.
The fact is that during the growth process, cereal plants accumulate phytic acid in the grain. They need it to repel insects, to protect against diseases and makes the plant unsuitable for eating by herbivores. This is good, but on the other hand, phytin causes deterioration in human health. And this is where the harm comes in.
- Phytic acid is the main storage of phosphorus. As you know, a significant amount of this element is necessary for the formation and further maintenance of healthy bones and teeth. But getting it from the phytin molecule is not easy. Our digestive system cannot cope with this.
- Phytic acid also binds to other minerals in the gastrointestinal tract, preventing their absorption by the body.
- A significant amount of acid can bind with calcium and form chelates - insoluble compounds.
- And finally, it slows down the processes involving enzymes that we need throughout the digestive process to help break down food at every stage of its progress.
If you soak whole grains before cooking, essentially starting the seed germination process, most of the phytic acid will break down. The trigger that initiates the process of decomposition of phytic acid is the enzyme phytase, which is present in the grains, and when soaked it is activated.
At the same time, the digestibility and bioavailability of nutrients in grains increases many times. Here are just 2 examples that show how the absorption of minerals from food improves in the absence of phytic acid:
- Iron from wheat 12 times!
- Iron from oats is almost 9 times higher!
A diet rich in grains is of great benefit to a person. At the same time, improperly prepared cereals become evil. For an adult, the negative effects of phytic acid can take decades to appear.
But such nutrition poses a considerable threat to a child’s growing body! There is no danger from phytic acid if you properly prepare cereals for cooking porridge.
Soaking grains correctly
Just 8-10 hours of soaking cereals in warm acidified water can significantly neutralize its effect. Soaking grains is super easy and doesn't take much time! All it takes is some planning.
Step 1
We thoroughly wash the grains, turning them over and rotating them by hand. We do this until the water becomes clear. This way we significantly reduce the concentration of pollutants.
Step 2
Place the grain in a glass container, or a jar, and fill it with warm filtered water. For every glass of water you will need 1 tablespoon of acidic medium. For this you can use
- apple cider vinegar or
- fresh lemon juice or
- sour milk or
- sourdough or
- some sauerkraut
Most grains need to be soaked for 12-24 hours, however buckwheat and millet have lower levels of phytic acid and only require about 8 hours.
Step 3
Cover the bowl or jar with a clean cloth and secure it with an elastic band.
Step 4
In the morning, drain the water from the jar, rinse the cereal again and start preparing breakfast. Please note that the cooking time for porridge will be shorter than for unsoaked cereals.
Whole grain products for making porridge
Whole grains - grains, seeds and pseudograins
This list also includes the classics, like oats, buckwheat, and little-known ancient grains that have not been cultivated to such an extent that a new hybrid species has appeared.
All whole grains contain protein, fiber, complex carbohydrates, minerals and vitamins. And each has its own unique taste, texture and nutritional profile. All of them can be divided into 2 groups: with and without gluten.
I'm sure many of them are familiar to you, some of them you've heard of, but the lesser known ones are interesting as a versatile alternative to everyday dishes such as oatmeal, buckwheat and millet.
Switching grains from one grain to another is a great way to add significant nutrient diversity to your diet and help your microbiome thrive.
Buckwheat (gluten free)
Both crushed (prodel) and uncrushed (kernel) grains are considered whole grains. After soaking, simply boil it. It is inexpensive, easy to prepare, has a bright, unique taste and a chewy texture. Roasting buckwheat brings out its wonderful, earthy flavor, making it an excellent choice for porridge. Rich in soluble and insoluble fiber, contains 6 grams of complete protein and is a good source of iron, copper, magnesium and manganese.
Oats (gluten free)
Trade offers a huge assortment of oats, which can be used to prepare whole grain porridge. There is everything on sale, from traditional rolled oats to whole oatmeal. Oats are very nutritious and have the perfect mild flavor and texture for porridge. The exception is instant oatmeal, which may contain sugar.
Brown Rice (Gluten Free))
Contains all parts of the whole grain. Delicious whole grain porridge is good for people with heart disease. Brown rice is rich in selenium, manganese, fiber and antioxidants.
Millet (gluten free)
The instant ancient grain has a mild, grassy and slightly sweet flavor. It is better to rinse the cereal in hot water, this way you are guaranteed to get rid of possible bitterness. Only the “Dranets” type of cereal can be considered a whole grain product. According to production technology, the seed loses only the flower membranes.
Sorghum (gluten free)
A good way to enjoy whole grains. An excellent source of fiber, it has a dense, chewy texture similar to wheat kernels. Its nutritional properties are almost as good as corn. It is literally stuffed with macro and microelements. The seeds of the plant contain a lot of folic acid, so they are recommended for pregnant and lactating women. Cereals have medicinal properties and a powerful healing effect.
Quinoa (gluten free))
One of my favorite porridges, it has a mild nutty taste. A good source of complete protein, high in magnesium, manganese, riboflavin, lysine and iron. rich in quercetin and kaempferol - antioxidants that can neutralize free radicals.
Teff (gluten free))
This ancient grain has not been genetically modified. It has a very small, fine grain, resulting in a porridge similar to amaranth in texture, somewhat like cornmeal porridge. Teff stands out among other grains due to its richness and variety of minerals. Thanks to its high nutritional value, it quickly saturates the body and keeps you feeling full for 4 hours or more. The cereal is also distinguished by its low content of phytic acid.
Amaranth (gluten free)
Historians call this cereal “the bread of the Incas.” Another very fine grain that gives a creamy consistency. The taste of the porridge is delicate and nutty. One of the values of amaranth is protein; there are almost 14 grams of it in 100 g of grain. Therefore, amaranth porridge is useful for vegetarians. It contains the amino acid lysine, which is not produced by the human body, and there is not enough of it in vegetables. One of its important functions is to absorb calcium.
Corn grits (gluten free)
Very nutritious cereal, considered a whole grain. The crushed grains have remains of the embryo and shell. Corn grits contain substances such as zeaxanthin and lutein. They are extremely beneficial for maintaining eye health.
Wheat grains
Hard red spring wheat and hard white wheat, both of which are classified as organic wheat. They have slightly different flavors that go well with porridge. They are a good source of protein, fiber, antioxidants, vitamins and iron.
Barley
You can use whole grain barley, pearl barley, rolled barley flakes or barley grits to make whole grain porridge. has a nutty, slightly sweet taste. The grain is rich in dietary fiber, which slows down the absorption of carbohydrates. In addition, compared to wheat, it contains fewer carbohydrates, but more minerals.
Spelled emmer
An ancient grain from the wheat genus. Spelled emmer has excellent digestibility and is easier to digest than other types of wheat. Porridge from it lifts your spirits and calms the nervous system. It turns out to be semi-crumbly light brown in color with a pleasant smell and nutty taste. It is useful for people with iron deficiency anemia because it is famous for being a good source of iron and copper to improve blood circulation. Many people with wheat intolerance can consume it without adverse effects on their stomach.
Bulgur
Broken whole wheat. The grain has a nutty flavor and, like all the other grains on this list, it's a nutritional powerhouse. Low in fat and high in minerals such as manganese, magnesium and iron, plus it is a good source of plant-based protein. Cooking time for porridge is 15 minutes.
Kamut
Another ancient grain of the wheat family, it has a chewy texture and a buttery flavor that is very pleasant in porridge. An excellent source of selenium, zinc, magnesium and iron. High in protein, nearly 7 grams per serving, and a good source of dietary fiber. Kamut has a long cooking time, but it's worth it. Soaking the seeds overnight will help speed up the cooking process.
Rye flakes
Rye flakes, made from whole grain rye, are an excellent option for whole grain porridge. They have a mild flavor and are a source of fiber, specifically a type of fiber called arabinoxylan, which is known for its high antioxidant activity. Rye is a good source of phosphorus, magnesium, copper, iron, zinc and protein.
Whole grain porridge is a light, satisfying and healthy food for almost every day. It nourishes and gives a person strength. In addition, it is a simple and affordable means of healing. Cereals have healing and energetic properties. Don't forget about your microbiome and eat different cereals. You learned how to properly prepare whole grains for cooking porridge from this article.
Cereals are recommended to be consumed on a daily basis. Cereals normalize digestion, cleanse the body and energize. However, recently there has been controversy that, in fact, cereals are not so healthy and can even harm the body. Where did such conversations come from and is there any truth to them? We assure you that it is not.
Cereals really have the most beneficial effect on health, but you need to be able to choose them correctly. Controversies have arisen due to the fact that many do not know that there are different types of cereals: refined and whole grain. As a result, they choose not the most healthy species for their diet. Refined cereals are processed and stripped of all nutrients and are noticeably inferior to whole grains in composition and effect on the body.
We talk about the beneficial properties of whole grain cereals and their effect on the body, and also share a selection of the five healthiest types of cereals that should definitely be present in your diet.
The benefits of whole grain cereals
Whole grain cereals consist of three components: germ, bran and endosperm. Some of them are removed from refined cereals. They become softer and cook faster, but at the same time they are deprived of all useful substances.
Unlike refined cereals, whole grains retain all the nutrients. They contain large quantities of vitamins B, A, E, iron, copper, zinc, magnesium, antioxidants, and healthy fats. This product improves health, increases the body's defenses, accelerates metabolic processes, improves the functioning of the cardiovascular system and has a beneficial effect on mental activity.
Thus, scientific studies have shown that daily consumption of 1-2 servings of whole grain cereals reduces the risk of premature death by 20%, and the occurrence and development of cancer by 23%.
Which whole grain cereals are especially healthy?
There are many whole grain cereals. All of them are healthy, so choose any at the supermarket, but some still have a high concentration of nutrients. Let's take a closer look at these whole grain cereals.
Millet
Millet is a cereal that is widely distributed in Asian countries. It is even sometimes called “the bread of the East.” The love of eastern peoples for this cereal is not at all accidental.
Millet has a high nutritional value and rich composition. Cereals contain manganese, phosphorus, magnesium, amino acids and other useful substances. So, millet contains more protein than rice - vegetarians also adore cereals for this, since the vegetable protein contained in millet is perfectly absorbed by the body and provides energy. In addition, regular consumption of this cereal normalizes blood pressure, improves digestion and increases the body's defenses.
Millet porridge with raisins
Millet porridge with raisins - greetings from childhood. To make it even tastier, add cottage cheese to the list of ingredients.
Ingredients:
- Millet 1 tbsp.
- Milk 2 tbsp.
- Raisins 50 g
- Cottage cheese 100 g
- Sugar 2 tbsp. l.
- Butter 50 g
- Salt to taste
Cooking method:
- Rinse the millet thoroughly, place it in a saucepan and add water. Bring to a boil and simmer over low heat for about 15 minutes. Drain the water.
- At this time, boil the milk and add to the porridge along with sugar, salt and butter. Cover with a lid and cook for another 15-20 minutes.
- Remove from heat, add raisins and cottage cheese mashed with a fork. Mix thoroughly.
Whole wheat
Whole wheat is another healthy type of cereal that must be present in the human diet. The substances that make up whole wheat are the main building material for cellular tissue. Whole wheat also contains valuable fiber, which has a positive effect on the digestive system and cleanses the intestines. The calories that come into the body from wheat are not stored in the thighs, but are converted into energy.
Wheat porridge with cranberries
There is no better breakfast than wheat porridge with cranberries. With this dish you won't need any desserts.
Ingredients:
- Water 3.5 cups
- Cranberries 2 cups
- Salt to taste
- Sugar 1/2 cup
- Wheat cereal 2/3 cup
- Milk to taste
Cooking method:
- In a medium saucepan, combine water and cranberries. Bring to a boil and cook for 10-15 minutes.
- Add salt and sugar.
- Gradually add the cereal, stirring constantly. Cook for 5-10 minutes.
- Remove the pan from the heat and let the porridge cool to room temperature. Using a blender, puree the porridge. Serve with milk and any toppings of your choice.
Quinoa
Quinoa is a well-known superfood: this means that the composition of this product is concentrated in nutrients and nutrients. Quinoa is a complete source of plant protein: it energizes and supplies building materials to the body. Regular use of this product improves well-being, calms the nervous system, relieves chronic fatigue, and also normalizes the functioning of the stomach and intestines and speeds up metabolic processes.
Quinoa with black beans
Quinoa goes harmoniously with vegetables and legumes. Use this to create the lunch of your dreams.
Ingredients:
- Quinoa 1.5 cups
- Canned Black Beans 450 ml
- Corn handful
- Green onions 3 stalks
- Zucchini 1/2 pcs.
- Cherry tomatoes 400 g
- Seasonings to taste 2 tbsp. l.
- Salt 1/2 tsp.
- Olive oil 2 tbsp. l.
- White wine vinegar 2 tbsp. l.
Cooking method:
- Cook quinoa according to package instructions.
- Chop the green onions and cut the zucchini into cubes.
- In a bowl, combine quinoa, zucchini, cherry tomatoes, corn, canned beans and green onions.
- Season. Add some salt.
- Add olive oil and white wine vinegar.
- Mix carefully and serve.
Brown rice
Forget about white processed rice, because there is brown rice, which is several times more nutrient dense than its counterpart. Yes, brown rice takes a little longer to cook, but for the sake of its beneficial properties, you can wait. The product contains large quantities of valuable minerals magnesium, selenium and manganese. The body needs them for strong immunity, healthy nervous system, active brain function and fast metabolism. Brown rice is also rich in antioxidants and fiber.
Wild rice with pumpkin
Try cooking wild rice with pumpkin - this gastronomic combination will pleasantly surprise you.
Ingredients:
- Brown rice 120 g
- Pumpkin 300 g
- Cream 100 ml
- Shallot 1 pc.
- Cumin to taste
- Salt to taste
- Ground black pepper to taste
- Sesame oil to taste
Cooking method:
Healthy and nutritious food has become one of the important attributes of a successful person in our time, since it is such food that allows him to cope with the stresses of modern life and environmental problems. Everyone wants to look better and younger, perform the usual amount of tasks and at the same time visit doctors less. Whole grain food products are considered one of the items on a healthy and nutritious menu. Many people don't know how they differ from other grains in the diet and whether they are as healthy as they say.
What is it
The main task for the average consumer is to determine what exactly is hidden behind the meaning “whole” in relation to grain products. On the Russian market, the name “whole grains” is often contrasted with the word “crushed”, but this is fundamentally incorrect.
The term whole grains came from the USA, where it was introduced primarily for the food industry and authorities monitoring the quality and safety of food consumed by people, and not for the average consumer. This has led to the fact that ordinary consumers do not really understand what this category of products is and how to choose them correctly in the store.
Types of Whole Grains
Whole cereals and grains are both intact and crushed, as well as cereals and grains converted into flakes, containing the entire basic set of natural components: germ, starchy endosperm, bran, and the amount of these components must correspond to their percentage in natural grain . Not only can whole grains be crushed and flattened into flakes, but they can also be ground into flour. Even their culinary processing is allowed, since this does not affect the nutritional value of the product.
Whole grains, no doubt, are considered very, very healthy among nutritionists for a reason. But their use has its pros and cons. Before introducing them into the diet on an ongoing basis, you need to evaluate both the benefits and the risks. Let's look at the positive qualities of whole grains.
Pros
Today, almost everyone knows how simple or different from complex ones, and why the latter are much preferable. Whole grains are a source of “good” foods that the body uses differently than simple grains, getting energy from them without the risk of high blood sugar and without storing excess as fat.
Whole grains contain a lot of useful fiber, which helps correct digestive disorders, relieve constipation, remove toxins, and at the same time provide a feeling of fullness with smaller amounts of food eaten.
Whole grains also contain a sufficient amount of B vitamins, which are extremely important for many metabolic processes. Vitamins of this group normalize the functions of the nervous system, participate in the rate of regeneration and renewal of body tissues. Such products also contain the necessary iron to regulate the level of hemoglobin in the blood, which is responsible for the transfer of oxygen to all systems, organs and tissues. Regular and sufficient intake of iron from food helps prevent anemia.
It also contains a natural antioxidant - vitamin E, which protects the body from the action of free radicals that can even provoke the development of cancer. This vitamin improves the structure and appearance of mucous membranes, skin and hair.
The benefits of calcium, also contained in whole grains and products of its processing, are difficult to overestimate: healthy and visually attractive teeth, nails and hair, strong bones, and the prevention of osteoporosis can only be ensured by sufficient intake of calcium into the body. And the presence of zinc, a powerful anti-inflammatory component, is very useful for men. Potassium, which strengthens the heart muscle, is also found in all whole grain products.
How to choose the right products
To correctly assess the quality of whole grain products, you need to study their composition before purchasing.
It must contain whole grains, which can be in a form that fully applies to whole grain products. Unrefined cereals and flakes made from them (for example, oatmeal) are also considered whole grains. At the same time, you should know that those products in which whole grains are listed in the first place in the composition are considered healthier and of higher quality, which indicates the content of a valuable component in the highest percentage. If whole grains occupy the second, and even more so the third position, then such a product is not truly healthy.
The second important point is what place of production is indicated on the label. Environmentally friendly products can be grown and manufactured only in environmentally friendly cities or regions, in appropriate industries.
The appearance of a product made from unrefined grain is also important. So, the brown color of rice is a sign that the shells have not been removed. does not look lush and white, but will have a gray tint. It will not be soft to the touch, but dense, even harsh.
It is better to buy all products, especially those for a healthy diet, in trusted stores, including online.
How to cook
How should you cook whole grains to get the most benefits? In principle, the cooking technology does not differ from the usual one. You can bake your own bread from flour, but making such a loaf has its own peculiarities: the dough will not rise and may seem wet.
Cereals can be poured with boiling water overnight, or you can simply cook porridge or a side dish, but they will differ from ordinary ones in a coarser consistency.
However, due to its good taste and undoubted benefits, food made from whole grains will be appreciated by most people.