Based on the study from BMC Medicine eating BIG amounts of cereal fibers can help reduce the risk of death from a number of causes, including cancer and diabetes, by almost 20%. Previous research has certainly linked whole grains to the reduction of certain chronic diseases and to reduced mortality, but this one is the largest of its kind to show a reduction in death from a number of different causes. So if you want to live longer, grab a bowl of cereal. The less refined, the better.
What: Focus on whole-grain breads, pastas, brown rice, oatmeal and other whole-grain products, instead of white, refinded and highly processed products.
Why: Whole grains include the entire grain kernel, which is packed with essential vitamins, minerals and fiber that are part of a healthy diet. Whole grains also fill you up by adding bulk, and they reduce your risk of being overweight.
What Makes Whole Grains So Awesome?
Whole-grain foods are healthy because they contain fiber. A diet high in fiber can help reduce the risk of heart disease and diabetes. Fiber causes food to stay in your stomach longer, so you fell full and your blood sugar doesn’t go up as quickly after you eat. Whole grains, such as whole-wheat flour and brown rice, also have more fiber than refined white flour and white rice.
Whole grains and other high-fiber foods help your health in many ways, including:
- helping to control blood sugar and blood cholesterol
- making you feel full, so you eat less
- preventing constipation, or hard bowel movements
Here are 8 easy ways on HOW to eat more whole grains:
- Eat whole-grain cereal, such as oatmeal or a bran cereal, at breakfast, or try whole-grain toast instead of white.
- For ready use, stock your pantry with whole-grain breads (for variety, don’t forget bagels and pita bread), crackers, and pastas, oatmeal, whole-grain brown and wild rice, and whole-grain cereals that aren’t sweetened (if you want added sweetness, pile on fruit).
- Prepare a meatless main dish such as whole-wheat spinach lasagna, red beans over brown rice, whole-wheat spaghetti with marinara sauce, or vegetable stir-fry over brown rice.
- Include a side dish during bulgur, kasha, brown rice or whole-grain barley.
- Try adding wild rice or whole-grain barley to soups, stews and casseroles.
- Substitute half whole-grain flour for the white flour in pancake, waffle, muffin and bread recipes.
- When shopping for whole-grain products, look at the food label for specific ingredients such as whole wheat, whole oats or brown rice. Terms such as 100% wheat, multi-grain and stone-ground do not mean the product contains whole grains.
- Use instant brown rice as a quick and healthy alternative to white rice.
Whole-grain products may taste different at first if you’re not used to them. But if you give them a try, you’ll probably learn to like them. Think about foods you didn’t like when you were younger but that you like now.
Many people find that when they get used to the full flavor and texture of whole grains, it’s hard to go back to their refined counterparts.
GO FOR FIBER
Grains (and fruits and vegetables) contain a kind of carbohydrate, called fiber, that resists digestive enzymes and can’t be absorbed by your body. There are two main types – insoluble and soluble. Insoluble fiber – called roughage – is coarse, indigestible plant materials best known for promoting healthy digestion. Many common vegetables and whole grains contain significant amounts. Soluble fiber – vegetable, fruit and grain matter that absorbs water – helps lower blood cholesterol levels. Barley, oats and beans contain notable amounts. Fiber-rich foods also slow the uptake of glucose, helping to keep blood sugar steady. Experts recommend consuming 20 to 35 grams of fiber a day.
Source: Forbes, American Heart Association, The Mayo Clinic
Self-Check : If you are looking for QUICK & EASY whole-grain cereal, you might like this…
O’ Forest Oat Flax contains oat bran and golden flax seed oil powder which is rich in omega-3. Omega-3 foods are believed to help lower the risk for heart disease due to their anti-inflammatory abilities. They also are needed for proper neurological function, cell membrane maintenance, mood regulation and hormone production. This is the reason omega-3 foods are known as “good fat” sources.
Benefits of omega-3:
- Improving cardiovascular health (lower blood pressure, cholesterol, and heart diseases)
- Stabalizing blood sugar levels (prevent diabetes)
- Reducing muscle, bone & joint pain
- Balancing cholestorol levels
- Improving mood and preventing depression
- Sharpening mind and helping with concentration & learning
- Boosting immunity
- Treating digestive disorders
- Reducing risk of cancer and helping prevent cancer re-occurence
- Improving appearance (skin health)
Ingredients: Organic Oat Bran*, Golden Flax Seed Oil Powder, Plant Sterols