Whole grains: what they are, list and how to prepare

Whole grains are those in which the grains are kept whole or are ground in flour form and do not undergo a refinement process, keeping the food matrix without industrial processing.

The consumption of this type of cereal has several health benefits, as they provide many fiber for the body, in addition to other nutrients, being very nutritious, helping in weight loss, lowering cholesterol, improving intestinal transit and helping to regulate blood sugar levels.

This type of cereal is a healthy option for breakfast of those who need to lose weight, however cereals should not be those who buy packaged in supermarkets, as it contains a large amount of sugar and white flour, ingredients that make it difficult to lose weight.

Thus, the ideal is to look for whole grains in the aisle of diet foods or in stores of natural products, as these are actually raised from whole grains, with little or no added sugar.

Understand which cereals to choose from in this video:

List of whole grains

Whole grains that are typically easier to find and can help with weight loss are:

• Oatia;
• the whole rice;
• Quinoa;
• Amarantho;
• Barley;
• Rye, adive; and a
• Wheat buckin.

Oats and barley can be used in their natural form and directly added in milk, while others are usually added in bread, toast or cooked consumed.

In the case of products formulated with cereal mixtures, it is very important to pay attention to the label to check that the mixture does not contain added sugar. Ideally, the cereal pack contains less than 5 grams of sugar per 30 grams, or less than 16 grams per 100 grams. Learn how to read labels.

How to prepare whole grains

The whole grains that are bought in the form of flakes are easier to use because they have been previously cooked and processed. So in these cases, just add a portion of about 30 grams or a small handful in a bowl with milk before eating.

However, if you choose to use cereals as brown rice or quinoa in its natural form, it is best to cook before. During the preparation, you should cook the cereal with double the amount of milk or water, until it boils. Then, you should reduce the fire and stir until the liquid is completely absorbed and a porridge is formed. Finally, one can add to the mixture fruits, dark chocolate or spices and spices such as cinnamon and turmeric, to give more flavor and important nutrients, such as vitamins, minerals and antioxidants.

Because breakfast cereals do harm

Breakfast cereals that are sold in the supermarket, especially for children, are very industrialized products that, although they are raised from whole grains, such as wheat or corn, no longer bring any kind of health benefit.

This is because most recipes include the use of large amounts of sugar, as well as various chemical additives such as dyes, flavor enhancers and preservatives. In addition, a good part of the cereals are cooked at high temperatures and undergo high pressure processes, which end up removing almost all important nutrients. Here’s how to make a healthy granola.

Graduated from the Catholic University of Santos in 2001, with professional registration in CRN-3 No. 15097.