7 Whole Grain Foods To Add To Your Diet

Whole-grain products have a high nutritional value that not only benefits your health, but also helps you lose weight and maintain your optimal weight when you add them to your diet.

As a source of complex carbohydrates, whole grain products are essential for a balanced diet. Read on to learn about types of grains to add to your diet.

Unlike refined grains, whole grains retain all of their fiber because they have not been modified by chemical processes. They also help prevent high blood sugar.

Best of all, these grains are easy to add to your daily diet, as they are very versatile and taste great with other ingredients.

As if that weren’t enough, eating these grains will make you feel fuller and less likely to overeat.

Although the market is saturated with breakfast cereals that look very attractive in their colorful, beautiful boxes, more and more people are opting for whole grain products.

These foods are much more complete when it comes to nutrients and provide significant benefits. Do you already know them?

7 whole-grain products you can add to your diet

1. Oatmeal

Oatmeal stands out as one of the  most complete and nutrient-rich products. It contains more protein than any other grain, and is a good source of:

• fiber
• minerals
• fatty acids

The slow carbohydrates make it a food that provides a lot of energy, thus improving mental and physical performance. In addition, it helps to regulate blood sugar levels, so it is also very good for people with diabetes.

2. Wheat Germ

Thanks to its high protein content and omega 3 fatty acids, wheat germ is one of the best supplements for a healthy breakfast. All of these nutrients help protect muscles, optimize brain activity and reduce inflammation.

• You should know that wheat germ also contains vitamins B and E, which are necessary to regulate the metabolism and the activity of the nervous system.

• It is also a good source of mineral salts that contribute to heart and kidney health.

3. Barley

Barley stands out as an ally in the management of high cholesterol. The properties are attributed to the tocotrienols in the grain. These are fat-soluble substances that work together with vitamin E.

• When absorbed by the body, these substances block the production of bad cholesterol (LDL), while increasing the presence of good cholesterol (HDL).
• Consumption of barley also helps to prevent constipation and slow digestion due to its high content of soluble fiber.

4. Brown rice

Most people consume white rice in their regular diet as it is often the cheapest rice sold in the supermarket. Plus, who are we kidding? It tastes delicious. However, white rice loses up to 75% of the nutrients compared to brown rice.

Brown rice not only retains all its fiber, but also provides:

• B vitamins
• antioxidants
• minerals such as magnesium
• complex carbohydrates, which provide the cells with energy

5. Buckwheat

Buckwheat is also known as black wheat. This is a grain that is very suitable for patients with celiac disease.

Although not as well known as the previous whole grain products, it is notable for the fact that it is high in minerals, vitamins and fiber. In addition, it does not contain gluten.

• Including this grain in your regular diet not only helps maintain optimal digestion, but also benefits your nervous system.
• In a similar way, it also creates a barrier against free radicals and reduces the chance of premature cell aging.

6. Cornflakes

Cornflakes are whole grains that can be eaten for breakfast or as a snack.

• They are known for their slow-absorbing carbohydrates, which increase energy expenditure and regulate glucose levels.

• They also contain high-quality protein that improves muscle and heart health.

As a result, their fiber and antioxidant contributions optimize digestion and protect the gut microbiota.

7. Whole grain rye

Whole grain rye contains only 100 calories per cup and is an important source of soluble and insoluble fiber. Therefore, it helps in controlling high cholesterol and prevents digestive disorders such as constipation.

This grain should be part of a diet for weight loss. It is excellent for reducing the anxiety that may be associated with eating sweets.

Although it is not a miracle cure for weight loss, it is a good supplement to achieve better results when sticking to a diet.

In summary, whole grains are healthy foods that promote the general well-being of our body and mind. In short, the amount of carbohydrates they contain helps to maintain good energy levels and optimize glucose regulation.