Whole grains… are they as good as everyone says?

 Whole grains are the seeds of different grains (wheat, corn, rye, oats and rice), that still have all their original nutrients.

A whole grain is made up of three elements and each one provides different nutrients:

Bran or outer layer: fiber, B vitamins and minerals (such as iron, magnesium, zinc and copper).

Endosperm or interlayer: Complex carbohydrates and proteins.

Germ or center: Antioxidants and phytonutrients.

Whole grains help us because:

• They help us to maintain or reduce our weight: because we feel satisfied faster and for longer time, thereby preventing becoming overweight.
• Decreased risk of heart disease: as they help reduce total cholesterol, LDL cholesterol, triglycerides and blood pressure.
• Reduce the risk of diabetes and also help control it: because eating them increases the insulin response, thus improving our blood glucose levels.
• Optimize gut health: since they improve bowel movement, reducing the risk of gastrointestinal infections, decreasing inflammation and increasing intestinal flora.

However, to achieve these benefits we need to eat at least 48g of whole grains each day.

But, how much do I need to eat to achieve this recommendation? Here are some examples:

1 piece of bread = 16 g of whole grains

½ cup corn kernels = 16 g of whole grains

2 cups popcorn = 16 g of whole grains

½ cup cooked wild rice or whole = 16 g of whole grains

¼ cup oatmeal or granola = 16 g of whole grains

½ cup cooked pasta = 16 g of whole grains

2.5 cups of amaranth = 24 g of whole grains

Also, in the supermarket, you can identify products that contain whole grains, through the "Whole Grain Stamp" which specifies how many grams contained in each product.

The next time you shop, play detective and find the healthiest version of the products your family likes!

If you want to achieve a healthy diet, try to have a healthy pantry.