7 Must-Have Whole Grains

Whole grains are a staple food that should be included in any diet. Not only are they a good source of energy, they are also essential for promoting good digestion and maintaining a healthy weight.

Whole grains are quality foods because of their nutritional value. They provide many health benefits and help maintain a healthy weight.

Being a source of complex carbohydrates, they are essential foods in any nutritional program that wants to be healthy and balanced.

Unlike refined foods, whole grains retain all of their fiber because it has not been chemically altered.

In addition, they are better assimilated in the body, because they facilitate digestion and prevent high spikes in blood sugar.

Best of all, whole grains are very easy to incorporate into your eating routine because they are versatile and taste great with many ingredients.

And as if all this were not enough, they prolong the feeling of satiety. They thus help to avoid the cravings which often push us to consume too many calories.

Although the trade is flooded with refined products, which are generally very attractive, more and more people want to improve their diets and therefore opt for whole grains.

Discover here the 7 whole grains that you absolutely should include in your eating routine.

1. Oatmeal, essential whole grains

Among whole grains, oats stand out for several reasons:

• it contains more protein than other varieties of cereals
• it is an important source of fiber, minerals and good fatty acids
• thanks to its slow absorption of carbohydrates, it is an energy food that improves both physical and mental performance
• it promotes the control of glucose in the blood and is therefore an ally of people with  diabetes

2. Wheat germs

Thanks to their protein and omega-3 fatty acid content , wheat germ is one of the best ingredients for a healthy breakfast.

These nutrients protect muscles, optimize brain activity and reduce inflammation.

It should also be noted that wheat germ contains vitamins B and E. These vitamins are necessary to regulate the metabolism and the activity of the nervous system.

In addition, it is a source of mineral salts, which help to maintain the balance of cardiac and renal functions.

3. Barley

Barley is on the list of whole grains to include in your eating routine, because it is a good ally in controlling high spikes in cholesterol.

This property is due to its content of tocotrienols, fat-soluble substances which combine with vitamin E.

Once assimilated in the body, these substances block the hepatic production of bad cholesterol (LDL) by reinforcing the presence of good cholesterol (HDL).

In addition, thanks to its soluble fiber intake, barley helps relieve constipation as well as slow digestion.

4. Brown rice

Most of us eat white rice on a regular basis. It is therefore good to know that white rice loses nearly 75% of its nutrients compared to brown rice.

Brown rice, on the other hand, retains all of its fibers. It also provides B vitamins, antioxidants and minerals, such as magnesium.

In addition, it is an important source of complex carbohydrates, which provide energy to cells.

5. Buckwheat

Also known as buckwheat, buckwheat is a suitable whole grain for patients who are allergic to gluten.

Although this cereal is not as well known as the ones mentioned previously, buckwheat is an important cereal because it is rich in minerals, vitamins and fiber.

Including buckwheat in your eating routine helps maintain good digestive health. In addition, buckwheat creates a barrier against free radicals and thus decreases the risk of premature cellular aging.

6. Corn flakes

Corn flakes provide slow-absorbing carbohydrates. These hydrates increase energy expenditure and regulate glucose levels.

These whole grains also contain quality protein that improves muscle health and heart health.

Finally, their fibers and antioxidants optimize digestive health and protect the intestinal microbiota.

7. Whole rye

Whole rye provides only 100 calories per cup and concentrates significant amounts of soluble and insoluble fiber.

Including rye in your eating routine then helps to better control high cholesterol levels and prevent certain disorders, such as constipation.

Rye is also recommended in slimming diets because it curbs cravings. Although it is not a miracle food, it is a good ally for weight loss.