Whole Grains for Whole Health: What’s So Wonderful About Whole Grains?

March 7, 2024/Sandra Gultry/
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It’s no secret that most Americans aren’t eating enough whole grains.  The average American eats less than one serving of whole grains each day, and some studies have shown 40% of people don’t consume any whole grains in the course of their day.  Everyone requires an adequate amount of whole grains daily, including those with Pre-Diabetes or Diabetes.  The amount of whole grains required is specific to the individual. 
 
Read more for (THREE) secrets about how to incorporate your favorite whole grains while still losing weight and lowering your blood sugar levels!
 

Secret #1: Whole Grains 101!

Carbohydrates are one of the main sources of energy for the body and the preferred source of energy for the brain. The three food groups that make up carbs are grains, fruit and dairy. Of these three food groups, most of your calories should come from whole grains.

When it comes to 100% Whole grain foods: Think fiber; vitamins, minerals, and antioxidants; and satiety.

Results,

  • better management of weight,
  • reducing your risk of heart disease,
  • some cancers, diabetes and
  • other health problems, such as constipation.
Whole grains contain more fiber and more vitamins than refined grains and may help lower your risk for obesity, diabetes, digestive issues, high cholesterol and heart disease.
  • Brown Rice
  • Quinoa
  • Wild rice
  • Pasta (whole grain)
  • Whole grain bread, waffles, pancakes
  • Whole grain cereal
  • Oatmeal (note: steel cut is no healthier than regular Quaker Oats – its all preference!)
  • Many more….
 

Signs of Carbohydrate Deprivation

Physical signs include, but not limited too:
  • Fatigue
  • Hunger
  • Headache
  • Shakiness
  • Irritability or moodiness
  • Anxiety or nervousness
  • Sweating
These are also common signs when following a low-carb diet like keto or intermittent fasting.  These side effects are not normal and places extra strain on the body to compensate for the lack of carbs.

Secret #2: How to Find Whole Grains?

Don’t be fooled by colors. Being brown doesn’t make bread whole-wheat and being white may not mean that bread is made with just refined white flour.  These breads may get their color from brown coloring, molasses, or caramel.

Finding whole-grain bread or other product takes some label reading skills. Any produced labeled “whole wheat” must be made with 100-percent whole-wheat flour.

Look for the FIRST ingredient and it should read—

  • whole grain (type of flour) Ex wheat grain flour, whole grain graham flour
  • whole (name of grain) Ex: whole grain oats, whole grain rice, whole grain corn
  • stone ground whole (name of grain)

You will also see:

  • brown rice
  • oats
  • oatmeal

Secret #3: Adding Whole Grains to Your Meals

Here are some quick Ways to Include More Whole Grains in Family Meals and Snacks

  • A bowl of dry whole grain cereal (such as bran flakes) or cooked cereal (such as oatmeal) in the morning. Top with some berries, or other fruit, for added fibre and nutrients.
  • Bite size whole grain cereal packed in a plastic bag for a quick snack
  • Whole grain cereal bar
  • 100% whole wheat bread, rolls, tortillas, bagels or pita pockets
  • Small muffins made with bran, whole grain or cornmeal
  • Tabbouleh made with bulgur (cracked wheat)
  • Air-popped popcorn without excessive added butter and salt – experiment with other seasonings and herbs for new flavor sensations
  • Low fat wheat crackers, baked tortilla chips and brown rice cakes

Sandra Recommends

Do you feel like you’ve tried every diet created?

After trying many diets you’re likely left feeling frustrated and disappointed because you can’t keep the weight off for good.

It can be incredibly tiresome to always feel like you’re starting over without any real change in your body.

If you’re struggling with weight loss or confused/overwhelmed about what to eat…

I’ve got you covered!

That’s why I created this 5-Day meal plan. In this easy-to-follow guide, you’ll experience:

 

  • Surge of energy levels throughout the day (think 2-4pm typically crash n burn)
  • Benefits of eating satisfying meals that will keep cravings at bay
  • Waking up feeling refreshed, energized, and ready to take on the day

An added bonus is you will “Jump start Your Weight Loss & Boost Your Energy Levels”!

Click [HERE] to grab your free copy!

 

 

Download my free guide that includes a 5-day meal plan and prep guide w/ fast & easy recipes with an itemized grocery list so that you know exactly what to eat and when!

Another Sandra Recommends…

<<KRYSTA, PLEASE UPDATE WITH CURRENT FB LIVE ON THIS TOPIC>>

 

 

 

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