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Whole Grains

Whole Grains

Whole grains are grains that have not been stripped of valuable nutrients in the refining process (refined grains).

All whole-grain kernels contain three parts: the bran, germ, and endosperm.

The bran is the fiber-rich outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants, and disease-preventing phytochemicals.

The germ is the core of the seed which is rich in omega-3 fatty acids, vitamin E, B vitamins, phytochemicals, and antioxidants.

And the endosperm is the interior layer that holds carbohydrates, protein, and B vitamins, and minerals.

There are many reasons why eating whole grains are beneficial to your health, here are just a few:

  • Bran and fiber slow the breakdown of starch into glucose, which helps to maintain your blood sugar levels,  preventing sharp spikes and dramatic.
  • It moves waste through the digestive tract.
  • It helps to prevent the formation of small blood clots that can trigger heart attacks or strokes.
  • The phytochemicals and essential minerals such as magnesium, selenium and copper found in whole grains may protect against some cancers.
  • Whole grains substantially lower total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol, and triglycerides.
  • Whole grains / Fiber lowers insulin levels, which helps to reduce the risk of and, in many cases, even contribute to reversing type 2 diabetes
  • Whole grains decrease inflammation, and are an excellent source of prebiotic fiber, promoting a healthy gut microbiome.

Whole Grains

  • Amaranth
  • Barley.
  • Brown rice.
  • Buckwheat
  • Bulgur (cracked wheat)
  • Corn
  • Kamut
  • Millet
  • Oats
  • Quinoa
  • Rye
  • Sorghum
  • Spelt
  • Teff
  • Triticale
  • Wheat Berries
  • Whole-wheat bread, pasta or crackers etc.
  • Wild Rice

Gluten-Free Grains:

  • Amaranth
  • Buckwheat
  • Corn/Maize
  • Brown Rice
  • Millet
  • Oats (certified gluten-free only)
  • Quinoa
  • Sorghum
  • Teff
  • Wild Rice

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