We all have heard about the health benefits of including whole grains in our daily diet.
However, how many of us are consuming the recommended dosage? Whole grains are renowned for being rich in fiber and nutrients best for the human body.
The food items that are not whole grains are devoid of their nutrients to give them a longer shelf life. Thus, it is advisable to include more whole grains, the best alternatives to your everyday food.
The most accessible alternative whole grain that you can eat every day is Oatmade. The best aspect about Oatmade is that it is one of the best and healthiest alternatives to rice.
Let us go through some of the other relevant whole grain and high fiber food alternatives to your everyday food.
Whole Wheat
Whole wheat is a cereal grain, and it is the main ingredient of food items such as noodles, baked goods, bulgur, and semolina. As long as food marketers do not track you, this is a good and easy whole grain.
Thus, it is advisable to check that the label should say “100 percent whole wheat.” If the package has words such as only wheat or multigrain, it also doesn’t qualify to be pure whole grain.
Whole Oats
Oats is one of the whole grains which are highly rich in avenanthramide, and it is an antioxidant that is very useful for protecting your health. Also, Oatmade is renowned for being the best option for rice, which can make your everyday diet highly healthy.
Oats are packed with immense nutrients and are also a rich source of beta-glucans. It is a fiber that is renowned for offering various health benefits.
However, be careful when you are purchasing flavored oatmeal. You should avoid the ones that possess high quotients of fructose corn syrup. It would be best to go for unsweetened oats and then mix them with some fruit, honey, or syrup.
Whole Rye
As per the study conducted by The Organic Center, whole rye possesses more nutrients than any other whole grain.
This implies that rye has a high quotient of fibers and can also cover 50 percent of your daily iron requirements. However, most rye bread found in grocery stores is usually refined flour.
Thus, always look for the label “whole rye” on the ingredients list to get the health benefits of rye.
Brown Rice
Brown rice is the clear winner in the war between white rice and its brown version. During processing in the milling floors, white rice loses about 75 percent of its nutrients. These lost nutrients include magnesium, vitamin B, phosphorus, health bran, and antioxidants.
Thus, it is always better to go for brown rice, including jasmine and basmati versions.
Whole Grain Barley
As per a study conducted by USDA (The United States Department of Agriculture), people who consumed a half cup of whole-grain barley every day saw a 10 percent dip in their cholesterol levels.
You can add raisins or dried apricots to your barley and make it even more healthy. Though barley is not as popular as other versions of whole grains, it is highly beneficial.
You can find two forms of barley in the market: hulled or whole barley and pearled barley. However, scientists only consider hulled barley to be a whole grain, and the reason is that it is minimally processed compared to the other form of barley.
Quinoa
Quinoa is a South American food whole grain also hailed as a superfood. This is a whale grain packed with nutrients such as protein, vitamins, fiber, healthy fats, and minerals.
It is also an excellent source of antioxidants, such as kaempferol and quercetin. These antioxidants can effectively neutralize harmful molecules known as free radicals.
Conclusion
The bottom line is that these whole grains are very nutritious compared to refined grains. Thus, including these grains in your everyday diet can lower the risk of different diseases, such as type 2 diabetes, cancer, heart diseases, etc.
Thus, if these refined grains are a significant part of your diet, try to replace them with the above-mentioned whole grains. Happy eating!
Read more:
Best Whole Grain And High Fibre Food Alternatives To Everyday Foods