Making whole grains diet part of your daily life is easy.
Perhaps the simplest thing to do is find whole grain alternatives for the refined grains in your diet.
For instance, if white pasta is a staple in your pantry, find a 100% whole wheat (or other whole grain) pasta to replace it with. Do the same for breads and cereals.
Be sure to read the ingredients list to see if a product is made from whole grains.
Look for the word “whole” in front of types of grains. For instance, you’ll want “whole corn,” not “corn.” Remember, if it simply says “wheat” (not “whole wheat”) it’s not whole.
You can also experiment with new whole grains that you may not have tried before, such as quinoa.
Here are some different ideas for adding a variety of whole grains to your diet:
- Make a cooked porridge out of oatmeal or other grains.
- Sprinkle toasted buckwheat groats on cereal or yogurt.
- Snack on popcorn.
- Make polenta out of whole grain cornmeal.
- Swap out white rice for brown rice, or for a different whole grain, like quinoa or farro.
- Add barley to vegetable soups.
- If you bake, try using whole grain flours, such as whole-wheat pastry flour.
- Use stone-ground corn tortillas, rather than white tortillas, in tacos.
Bottom Line: There are many ways to work whole grains into your diet. Replacing refined grains with whole grains is a good place to start.
Whole Grains Are Not for Everyone
While whole grains are healthy for most people, they might not be appropriate for all people at all times.
Celiac Disease and Gluten Sensitivity
Wheat, barley and rye contain gluten, a type of protein that some people are allergic or sensitive to.
Having a gluten allergy, celiac disease or gluten sensitivity can cause a range of symptoms, including fatigue, indigestion and joint pain.
Gluten-free whole grains, including buckwheat, rice, oats and amaranth, are fine for most people with these conditions.
However, some people have difficulty tolerating any type of grain and experience digestive distress and other symptoms.
Irritable Bowel Syndrome
Some grains, such as wheat, are high in short-chain carbohydrates called FODMAPs. These can cause symptoms in people with irritable bowel syndrome (IBS), which is very common.
There are other medical conditions that require people to avoid fiber.
Diverticulitis, an inflammation of little pouches in the intestine, needs to be treated with a very low-fiber diet.
Ironically, eating fiber can help prevent this disease from developing in the first place.
Bottom Line: Some people have difficulty tolerating grains. The most well-known issue is with grains that contain gluten.
Article taken from http://bit.ly/wholegrainsdiet
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