When grains are processed or refined

When grains are processed or refined

Guide to choosing healthy grains

But there are plenty buy canada goose jacket of health benefits to canada goose coats on sale be gained from including wholegrains in Canada Goose Coats On Sale your diet, with grain foods being a core component of many healthy traditional dietary patterns around the world.Yet most Australians eat fewer wholegrain foods than the amounts recommended for good health and many of us don’t understand the health benefits uk canada goose outlet wholegrains have to offer.What canada goose uk shop are wholegrains?Grains are the edible seeds of plants that belong to the cereal grass family. In terms of nutrients, wholegrains contain carbohydrates, protein, fibre, thiamine, folate and iodine. They also contribute significant amounts of magnesium, zinc, riboflavin, niacin and vitamin E3.When grains are processed or refined, the germ and bran are often removed canada goose uk outlet leaving only the canada goose coats endosperm. A http://www.mycanadagoosejacket.org good proportion of the nutrients contained in grains are found in the bran and germ, which is why wholegrains contain Canada Goose online more nutrients than refined grains.Australians most commonly eat wheat, rice and oats and foods canada goose factory sale made from these, cheap Canada Goose such as bread, uk canada goose pasta, breakfast cereals and cous cous. But there are plenty of other grains to choose from including rye, corn, triticale, millet and quinoa, as well as ancient forms of wheat, such as spelt and kamut.Cooking with wholegrains is one way to include them in your diet, but they are also included in other foods such as wholemeal, wholegrain or seedy breads; wholegrain breakfast cereals; wholegrain crispbreads or crackers; puffed wholegrains; and popcorn.We’re encouraged to eat foods made from refined grains only occasionally, as they contain fewer nutrients and less fibre, canada goose clearance and can also be high in salt, sugar and saturated fats. Foods made from refined grains include those made from white flour such as white bread, cheap canada goose uk crackers, pasta, breakfast Canada Goose Jackets cereals, canada goose cakes, and biscuits. Common foods made from white rice include rice crackers, rice cakes, and rice bubbles.Health benefits of grainsThe most recent Australian Dietary Guidelines recommend we ‘enjoy grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties’.This recommendation is based on scientific evidence Canada Goose Outlet that shows eating wholegrain foods, is associated with lower rates of heart disease, type 2 diabetes and colon cancer and lower rates of weight gain canada goose store over time.Heart disease: when it comes to lowering your risk of heart Canada Goose Online disease, the best grains to choose are oats and barley as these are the highest in Canada Goose sale soluble fibre and contain a component called beta glucan, which has consistently been shown to lower blood cholesterol levels.Type 2 diabetes: eating around three serves of wholegrain foods daily is associated with a lower risk of type 2 diabetes.Weight control: despite the fact that many women tend to avoid grains because of concerns that these foods will contribute to weight gain, studies have found eating three to five serves of wholegrains a day reduces weight gain.Overall, the research shows you get the greatest buy canada goose jacket cheap health benefits if you have three to five serves every day.Healthier choicesThe healthiest grains are those that have undergone minimal processing and have few ingredients added.But it’s not just processing that affects canada goose black friday sale a grain’s nutritional value, different types of grains vary in their nutritional composition with some being higher in fibre, protein, vitamins or minerals than others. For example, wheat is naturally higher in selenium than other common grains while rye Canada Goose Parka is very high in fibre and potassium and quinoa is high in vitamin E and folate.For example, 1/2 cup wholemeal pasta provides 4.2g fibre, compared to 1/2 cup cooked white rice canada goose outlet providing 0.5g fibre. Similarly, 1 slice wholegrain bread contains three times the amount of niacin compared to 1/2 cup cooked oats, but oats are higher in soluble fibre.The bottom line is, you’ll get the best nutritional benefits from grains if you eat a wide variety.What is a serve?The Australian Guide to Healthy Eating outlines what is canada goose uk black friday considered one serve of grains. For example:1 slice bread1/2 cup cooked pasta, rice, noodles, barley, quinoa, buckwheat1/2 cup cooked porridge1/4 cup muesli2/3 cup wheat flakes3 crispbreads1 crumpetTo meet daily nutritional needs, the following number of serves of grain foods for people of various ages and gender are recommended.

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