whole grains

 

People need to be on a low sugar diet for different reasons, could be diabetes or to complement their weight loss program or a change in lifestyle. Whatever the reasons are, whole grains are power players here.

 

What are Whole Grains?

Simply, grains with all their parts intact: the bran, endosperm and germ. Examples; whole wheat, corn, millet, oats, sorghum, quinoa etc.

 

What makes whole grains so beneficial?

In the simplest terms; whole grains pack a good punch of ‘fiber’ 100g will give you 28% of your recommended daily value of fiber , its takes time to breakdown in the system… so there won’t be a rapid increase in blood sugar levels after consumption.

With all its parts complete; it supplies nutrients like fiber, vitamins, minerals, carbohydrates and proteins.

They also help to reduce risk of other diseases like cancer, stroke, and heart diseases too etc.

Flours made from milled and un-sifted whole grain are healthier options to their counterparts processed and refined flour, using them as a substitute in cooking and baking is highly encouraged

 

How to add Whole grains to your diet

Your body and overall health will thank you for it, but first step is to read about the vast options out there. If you have some prevalent medical conditions that require you to add these to your diet, you should consult your doctor/nutritionist/dieticians too.

Aim to pick the healthiest options that suits your dietary needs.

Remember the ‘gain’ is having the grain ‘whole’, so even if it must be milled into flour, try not to sieve.

Swap out all or some your refined flour to whole grain flour.

Try your whole grains/whole grain flour in making some of these;  swallows, bread, muffins, cookies, flat bread, pancakes, homemade pasta/noodles, as an alternative to white rice(although this is just as it is).

Whole-grain on the Menu

  • Breakfast;
  1. Banana and oat pancake; some ripe bananas, roughly blended oat flour (rolled oats), eggs, milk.
  2. Oatmeal, simple and healthy.
  3. Overnight oats; rolled oats in yoghurt, and some milk, add fresh fruits (ones with low glycemic index), seeds and nuts for more benefits.
  • Lunch/Dinner;
  1. Whole wheat flatbread, sauce, protein of choice and simple slaw.
  2. Quinoa as rice substitute.
  3. Whole grain couscous as a rice substitute.
  • Snack;
  1. Popcorn; this without the added sugar and all is pretty healthy and okay for those on a low-sugar diet.
  2. Grilled corn.

There are many fun ways to try out whole grain, check more recipes, read more articles. If you have some interesting ways to ensure you consume a good amount of whole grains regularly, please share with us in the comments, thank you!

 

 

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