For macrobiotics, the clearest evidence that we should incorporate whole grains daily in the diet is that half of our teeth, molars and premolars, is ready to chew naturally whole grains.
Whole grains contain a wide variety of micronutrients and trace elements that are lost in the refining process and could be beneficial to health.
As the integral
It seems reasonable to recommend a shift in consumption of refined grains to whole grains. The action of the fiber itself, joins that of the nutrients in the grain shell. There seems to be a tendency to consume fortified refined products. These, as well as more expensive the product, never bring the further benefit of the fiber and, perhaps, that of nutrients in the peel and undiscovered.
Cereals important nutrients lost during milling and refining. Therefore, the finished products whose primary ingredient is a grain, must have at least the amounts of vitamins, minerals, iron, B complex, thiamine, riboflavin and niacin-containing in its natural state.
Whole grains are not fattening. What confuses people concerned about weight is that this type of food is moderately high in calories, fat calories but not the grain but of fats and sugars.
The calories from whole grains are metabolized by the liver and converted into glucose which is distributed in the body as energy. Not as quickly as energy contributed by sugar-but as sustained energy because it constantly eating whole grains, liver transforms, stores energy and provides it as the body needs it. Armed with vitamins, minerals, carbohydrates that provide energy, protein, fiber cleaners, are a complete food.As a result when you eat whole grains every day, you feel full faster and longer after eating, without producing side effects such as toxins and waste acids.
Originally from Asia, is grown in humid and subtropical regions worldwide and is the staple food of much of humanity. Brown rice is unpolished grain, lacking only the protective layer and keeping the skin around the point, in which you live most of their nutrients. It is a staple cereal for possessing substances that are necessary for the body, proteins, fats, carbohydrates, minerals, glucose, vitamin E, provitamin A, vitamin B and essential amino acids. It is therefore very energetic, digestive and easy to assimilate. Favors especially the liver, lungs and intestines and its consumption is recommended at any time of year.
There are many varieties of rice, the most common: short grain, medium, long, half steamed to emulsify and starch when cooked it and sign a separate grain, parboiled to reduce cooking time later. .. The choice of a particular type depends on one’s tastes and the type of dish you prepare. There are numerous ways to make the rice: grains, flakes, flour, semolina or pasta and many products made from that grain: mochi, vinegar, sake, milk …
According to recent studies, replacing refined grains by integrals in the usual diet may reduce the risk of mortality for all causes. The daily consumption of whole grains is inversely related to mortality in American women between 55 and 69.
Possibly the mechanism by which these foods improve health has to do with its wealth in minerals, antioxidants and phytoestrogens. Total mortality was directly associated with the consumption of refined grains. Is likely to influence the body through effects on the metabolism of insulin. Currently refined grains contribute more than 20% of daily energy intake, and integrals with 1%.
The reason that the fiber reduced coronary risk, not just the fact that lowers blood cholesterol levels, but also a good source of phytoestrogens that protect the heart.Finally, the researchers point out that whole foods are the richest in fiber, since it is made from grain and its cover (the bran). Therefore propose that women increase their intake of whole grains instead of refined versions.
These foods are also healthy for diabetics due to its consumption, decreased levels of blood glucose in these patients, as demonstrated by a study conducted by researchers at the Medical Center of the University of Texas.
Its consumption helps reduce the risk of certain diseases.
Studies have now shown the benefits of health consumption of grain products (bread, rice, pasta, breakfast cereals, biscuits …), it seems advisable to routinely incorporate these foods in our diet.
Most remarkable nutrition
Foods made with whole grains, have a nutrient content and fiber than refined foods, as this process removes certain parts of cereal such as bran and germ.
Among the highlights of nutrients whole foods are the B vitamins, vitamin E, minerals like selenium, zinc, copper, magnesium, phosphorus, iron and polyunsaturated fats from the seeds of cereal.
In addition to these nutritional advantages, whole grains are more flavorful and the texture is firm and crisp, qualities that are exploited in the kitchen preparing delicious local products.
As our health care
The highest fiber content of foods is beneficial for several reasons:
- Improved bowel movement and helps prevent and treat constipation
- Plays an important role in cancer prevention, especially in front of the colon, because the particles responsible for the development of this disease (carcinogens) are dragged along with the feces, which decreases their stay and time of contact with the lining of intestine
- The satiety produced by the consumption of foods high in fiber prevents the intake of other caloric foods, an important aspect of weight loss diets and as a preventive measure against obesity
- They help reduce cholesterol levels and therefore the risk of heart disease.
People with diabetes can also benefit from the consumption of whole foods, because they have a lower glycemic index than refined, ie after intake does not produce high peaks of blood glucose and insulin demand is less.
Vitamin E, and protect cell membranes of the nervous system, red blood cells, muscle cells and the cardiovascular system exerts an antioxidant able to stop the action of free radicals, which are involved in the onset of various diseases.
If you are not used to making whole foods often should increase your intake gradually to avoid gastrointestinal discomfort.
In certain situations, the consumption of whole foods is contraindicated. Such is the market of diarrhea, acute flares of Crohn’s disease or ulcerative colitis or when it needs to perform certain clinical examinations, in which case they usually schedule an diet low in fiber or residue.
Many people who go on a diet replaced other refined foods integral with the misconception that they have fewer calories and can take them without measuring the amount. The composition of whole grain foods over refined, varies mainly in fiber, vitamins and minerals, nutrients that do not affect the total food calories, so you can say that both like each other similarly provide amount of energy.