Benefits of wholegrain food
Food & Health  
tabbydietitian

"Bran and fibre in whole grain lengthen digestion time,energy is slowly released,spikes in energy and glucose levels are reduced.

 

Whole grain foods contain all parts of the grain kernel whereas refined grains contain only the Endosperm.
 
Whole grains should be substituted for refined as much as possible. They are rich in vitamins,minerals, fiber and
 
phytochemicals"
 
Dietetics today- the official magazine for all B D A members. Carrie Ruxton quotes:
 
Wholegrain foods are a valuable part of a healthy,balanced diet and could help lower chronic disease risk such as :
 
Hypertension,
 
Cardiovascular vascular disease
 
Cholesterol
 
Stroke
 
Type 2 diabetes
 
Obesity by reducing feelings of hunger
 
Colo-rectal cancer and better gut health"
 
Good sources of wholegrain include:
 
wholegrain breakfast cereals 
 
wholegrain bread and snacks
 
Brown rice
 
oatmeal/porridge
 
wholewheat pasta
 
nuts
 
quinoa
 
popcorn
 
soya granules
 
wholewheat flour
 
cracked wheat

 

"Improved labeling and official wholegrain recommendation would help to boost intakes in the UK."
 
US/canada recommends three or more servings of wholegrains per day.
 
A  portion of wholegrain:
 
1 cup(30 g)wholegrain breakfast cereal
 
1/2 cup cooked/25 g uncooked brown rice
 
1/2 cup cooked/30 g uncooked oatmeal/porridge
 
1 slice wholegrain bread
 
1 very small (25 g) muffin

 
 


 
 


 
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