In this article, you will be fascinated by how many benefits are hidden in whole-grain foods. Especially if your goal is to reduce tummy fat, they would be irreplaceable. Besides, unlike refined foods, whole-grain ones have plenty of health benefits.
Let’s dive into the details.
It Has Much More Fiber than Refined Grain
The fiber in whole grains promotes digestion and keeps your intestines healthy.
And when the waste is adequately removed from the body, the body will absorb all food nutrients better.
Whole grains are an essential source of vitamin B. And their fiber helps reducing cholesterol levels and may even lower the risk of diabetes and heath disease.
Fiber tends to digest slowly. In fact, food that is rich in fiber helps provide a feeling of fullness with fewer calories. Thus you will certainly reduce your tummy fat.
And last but not least, eating whole-grain food makes your blood sugar level to rise more slowly, which prevent food cravings.
What’s The Problem with Refined Grains?
Most of nutrients and fiber has been removed from them. That makes refined grains purely carbs source with a high glycemic index.
High glycemic index foods cause a feeling of short-term fullness. Whereas low glycemic index foods make you feel full for quite longer.
So, foods with a low glycemic index are a better choice.
Actually, the lack of fiber will lead to faster digestion. In turn, that will cause a huge variation in blood sugar levels which often leads to overeating.
Consumption of excess sugar and refined grains has been known to cause many diseases such as diabetes, cancer, and heart disease.
In theory, everything sounds perfect. Switch refined grain food with a whole-grain one. But usually, things are a bit complicated when it comes to practice. That’s why the answer to the following question is so important.
How to Switch to Whole Grains in 6 Steps?
- First, of all start increase the number of whole grains in your diet slowly. Because in the beginning, your body hasn’t adapted to them. And you can feel some discomforts like bloating, gas or constipation.
- Drink a lot of water. It’s recommended to consume at least 1.5 litres of water per day.
- Start out with finely ground whole grains. When your digestive system accustomed to fiber, you can buy really “grainy” bread.
- Keep in mind that whole grain flour needs more liquid. So, you should add more liquid (like milk, yoghurt, or water) when you cook it.
- When you’re going to bake, replace half of the flour with whole-grain flour.
- Make the same with the pasta and rice.
Whole-Grain Foods help you reduce cholesterol levels and may even lower the risk of diabetes and heath disease. Start changing your eating habit by switching your food to whole grain can transform your body gradually.
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Asia’s Juice Guru nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.