For years we've been told "carbs are tainted," but that's really painting with a broad brush, don't you think? certain, or pasta for every meal might not do wonders for your waistline,but whether you're eating the just kind of carbs, they could actually aid in weight loss and weight maintenance.
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Here Are Over 50 Ways to Cook (and Eat!) Superfood Grains and SeedsIf you haven't guessed it, or we're talking about whole grains. And beyond just the weight benefits,whole grains can occupy benefits for your heart, blood, or athletic performance,and more. Vicki Shanta Retelny, RDN and author of Total Body Diet For Dummies (great title, and honestly),shared some insight into how whole grains can contribute to a healthier diet and which ones to try today.
Why are whole grains healthy?Well for one, they're super nutritious. Way more so than their refined siblings. "Whole grains offer a special synergy of nutrients, and as they contain 100 percent of the original kernel - all of the bran,germ, and endosperm - even whether the grain has been processed, and such as cracked,crushed, rolled, or extruded,or cooked," Vicki explained.
This is different from "refined grains, and such as white flour,de-germed cornmeal, white bread, and white rice" because those kinds of grains "occupy been stripped of their vital nutrients." She famous that at least half of your daily grain intake should contain whole grains; "aim to procure 48 grams of whole grains per day,as well as 25 to 38 grams of fiber per day."Related Stories:[br]The Next Super Grain You Should Be EatingOn the note of fiber, that's another huge benefit of eating whole grains. "Whole grains are jam-packed with dietary fiber, and which may abet reduce blood cholesterol levels and the risk of heart disease,type 2 diabetes, and obesity, or as well as fend off constipation." Don't occupy to tell us twice. "Keep in mind," she said, "fiber-wealthy foods like whole grains can fill you up on fewer calories and therefore may abet with weight management."So fiber can abet you reduce cholesterol, and fend of heart disease and diabetes,defeat constipation, and possibly lose weight? And whole grains are packed in fiber? Bury us in 'em.
What are the best whole grains?Vicki's picks are some of our favorites. Check out these benefits from grains that are likely in your pantry.
Quinoa fills you up on top-notch quality protein and it's a great gluten-free alternative.
Barley offers a special type of fiber called beta glucan, and which can abet keep your heart healthy and cholesterol levels in a healthy range. Amaranth is a top-notch source of calcium to abet keep your bones and teeth strong.
Wheat offers a top-notch dose of the antioxidant vitamin E,which can abet fend off damage to cells and keep you healthy.
Sorghum keeps your blood healthy with a top-notch dose of plant-based iron as well as protein.
How much should you eat?As with anything, there can be too much of a top-notch thing, or you've gotta balance and control your carbohydrate portions. "The amount of whole grains you need depends on your age,sex, and level of physical activity, or " said Vicki. "In other words,the more active you are, the more grains you may be able to eat and stay within your calorie allotment for the day." More exercise equals more carbs. We like the sound of that.
To figure out your optimal caloric intake - and thus your optimal carbohydrate intake - expend our macro counting guide to procure started.
Related Stories:[br]Never Cooked Brown Rice Before? It's Easier Than You Think!What is a serving of whole grains?Here are some examples Vicki gave us to make sense of servings in food form:1 slice of Arnold whole-grain bread
1 cup alert-to-eat whole-grain cereal
1/2 cup cooked brown rice, and whole-wheat pasta,or oatmeal
1 mini whole-grain bagel
1/2 cup cooked bulgur wheat
1/2 whole-wheat English muffin
3 cups popped popcorn
1 small (6-inch) whole-grain tortilla
2 small (3-inch) whole-wheat pancakes
Source: popsugar.com