Guide for whole cereals approved to dietitians: 7 mandatory types and how to make them delicious
With all the hype around the protein, a lot of people sleep on whole grains. Several examples of whole grains include oatmeal, farro and whole wheat. These foods contain a lot of fiber, vitamins and minerals. Whole grains can encourage your exercises and support digestion (9).
And this is not all: “whole fiber -rich cereals will help you be fuller and support your energy level,” says Melissa Jaeger, RD, LD and the chief of nutrition Myfitnesspal. This is very good news for everyone on the way to weight loss.
Ready to add some new items to your food list? Let’s explore seven nutritional whole grains, their health benefits and simple ways to enjoy them. It’s time to give your pantry the splendor of the whole grain!
What are whole cereals?
As the name implies, whole grains are plants that retain all three parts of their structure: mecca, germs and endosperm. This makes them nutritious of refined cereals. Processing removes a lot of good things from refined cereals.
When you add whole grains to your plate, you add fibers. And this can help regulate blood sugar (9).
The main difference between intact whole grain and whole grain foods made of flour is that untouched whole grain. Some examples of whole grains often enjoy the pristine -up Farro, Bulgur and oats. They are cooked and eaten in a form that is very close to what they were in nature.
Other examples of whole grain foods include food like bread from the whole wheat. The whole wheat bread still contains useful complete cereals, but first they took into flour to make bread, explains Katherine Basbaum, a registered dietitian in myfitnesspal.
Both intact whole grains and foods made primarily of whole grain flour are filled with fiber and are mostly considered good for you.
The difference between the entire grain and the refined grain It comes down to how original, untouched grain is presentsays Basbaum (9).
“Complete cereals are the whole grain, which includes softness, germs and endosperm. These components are responsible for fibers, healthy fats, vitamins and minerals,” Basbaum says.
What about refined cereals?
Many people enjoy refined cereals because the refinement process gives a softer, fluttering texture with a longer duration. What should not be loved in a classic bagute or pile of pancakes? And it’s okay to enjoy this food moderately.
„Sjetite se samo da se rafinirani zrna poput bijelog kruha obrađuje do točke gdje je preostalo sve što je endosperm, koji nudi neke hranjive tvari, ali ništa blizu onoga što dobivate od Bran-Germ-Endosperm trifecta cjelokupne hrane za zrno”, kaže Basbaum (kaže Basbaum (9).
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7 examples of whole grain
The whole oats
There are three usual oats variations:
The whole oats They usually refer to whole oatmeal, the least processed form of oats, with intact whole grains. Valid oats Are oats probably the most famous. They are steamed and flattened lightning. Instant oats are pre -cooked and thinner for fast preparation, which makes them more convenient but more appropriate.
All oats provide a permanent energy source thanks to its complex carbohydrates and fiber content. Plus oats contain iron, magnesium and vitamins B (1).
How to cook oats:
To cook oats, it depends on the type of oats. The way you cook oats will depend on the type of oats you use.
- The whole oats: For this, they cook for the longest (30 minutes on the stove) and are not ideal for overnight, unless they cook or soaked in a few hours in advance.
- Valid oats: Let one cup of oats with two cups of water or milk on the stove for about 10 minutes.
- Instant oats: They are pre-cooked and only require hot water or milk for a few minutes-not the stove required.
- Whole oats (oatmeal): For this it takes the longest cooking time, often 30-45 minutes, and are better more appropriate for steaming than oats overnight.
For even faster preparation, try pouring overnight overnight into your favorite milk overnight in the refrigerator.
How to use oats:
Enjoy your oats for breakfast with fruit and nuts or try a salty oatmeal by adding dressings such as avocado, eggs and cheese. You can also use oats as a smoothie supplement, homemade bars of granulas or as a whole grain of yogurt dressing.
Waiter
Farro contains proteins, fibers and magnesium, which makes it a fantastic choice for energy and digestion. In addition, it contains antioxidant, lutein, known for its health care health properties of brain health and cardiovascular health (2).
Its nutty taste and chewing texture make it satisfying and easy to use as a versatile whole grain.
How to cook Farro:
To cook this grain, boil a cup of Farro in two and a half cups of water for about 20-30 minutes until softened, then drain excess water.
How to use Farro:
Farro works well in salads, pelvis or soups. Throw it with roasted vegetables and lemon wines for a quick lunch or serve it as a cordial side with chicken or grilled fish.
Bonus Council: Prepare a large series to divert different meals throughout the week.
About experts
Caroline Thomason, RD, Is a diabetes educator that combines its love for nutrition with the power that better health makes it easier to understand. At the age of 12 in the industry, it was published in 40+ publications, CPG advisers and advisers, speakers, spokesman for broadcasting and recipe developers.
Katherine Basbaum, Ms, Rd Is the curator of food data on MyFitnesspal. She has a master’s degree in food communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietetic internship in UVA Health, where he also works as a consultant for cardiology patients.
Melissa Jaeger Rd, LD is the head of myfititsspal diet. Melissa received a bachelor of art from the Nutrition (DPD) from college Saint Benedict and completed her dietary internship through the Iowa State University. In May 2024, she was recognized as a registered young dietitian of the year awarded by the Minnesota Academy of Nutrition and Dietica.
Barley
Barley is a fibrous superstar, with soluble fiber that supports heart health and helps regulate blood sugar. It is also a good source of selenium, magnesium and B vitamins (3).
Just like oats, barley is a source of beta-glucan and is associated with improved cholesterol levels (3).
How to cook barley:
To cook barley, simmer one cup of barley in 3 cups of water for 25-30 minutes until softened and gum.
How to use barley:
You can use barley in soups and stews, as a base for cereal salads or mixed with baked vegetables and olive oil. It is also a great addition to caskets or stuffing because of its chewing texture.
Bulgur
Bulgur is another complete grain that has a high amount of fiber, which makes it a healthy and weight adapted to weight loss (4). It is also quickly cooked, which makes it perfect for busy schedules.
How to cook bulgar:
Bulgur should not be kept. Just soak it to rehydrate. Pour boiling water over 1 cup of bulgur, cover and let stand for 10-15 minutes until fluttering.
How to use a Bulgarian:
Bulgur is a Tabbouleh grain salad and herb salad, but it can also be used in pelvis for grain, stuffed peppers or as a base for fast frying. Coate it with grilled chicken or baked chickpeas for a balanced meal.
Wild rice
Wild rice is full of antioxidants, fibers and proteins. In addition, she was explored because of her anti -inflammatory properties, as well as connection with enhanced insulin resistance (5).
Wild rice is also lower in calories and carbohydrates compared to other cereals, making it a thick nutrient. Wild rice tends to come in multi -colored options with a mixture of black, red and brown wild rice.
How to cook wild rice:
Wild rice takes more time to cook because of its thick mecca. Put one cup of wild rice in three cups of water for 45-50 minutes until softened.
How to use wild rice:
This grain adds a nutty taste and chewing texture for salads, soups and pan. Wild rice hangs out nicely with mushrooms, cranberries or baking trays for earth.
Brown rice
Brown rice is another melting of whole grains with fibers, magnesium and selenium, supporting digestion, heart health and stable energy levels (6).
Compared to white rice, brown rice is lower on the glycemic index (or the speed at which food raises one’s blood sugar) and can be an easy substitute for help managing blood sugar (blood sugar ((6).
How to cook brown rice:
To cook, simmer one cup of brown rice in two cups of water for about 40-50 minutes until the water is absorbed.
How to use brown rice:
The brown rice is incredibly versatile-you use it as a rebellion base, burrito bowls or cashors. You can also mix it with herbs and spices for an aromatic side dish.
Quinoa
Quinoa is a complete protein, which means it contains all nine essential amino acids. Often herbal foods are an incomplete protein source, which makes Quinoa a healthy option that provides fibers and proteins. In addition to being rich in fiber, it contains magnesium and iron, making it a source of carbohydrates rich in nutrients (7).
Quinoa is one of Basbaum’s favorite whole grain. When using this grain as a meal base, it recommends adding more flavors, stewing in a low sodium soup instead of plain water.
How to cook quinoa:
To cook, rinse one cup of quinoa, then cook in two cups of water for about 15 minutes until the liquid is absorbed.
How to use quinoa:
After cooked, fold in a little chopped herbs and feta cheese and serve with roasted vegetables, grilled chicken or fish.
Often asked questions (FAQ)
What are the examples of a whole grain?
Examples of whole grains include oats, farro, barley, bulgur or brown rice.
Is oatmeal considered a whole grain?
Yes, oatmeal is a whole grain made of oats that retain their nutritional bran and germ.
Are potatoes a whole grain?
No, potatoes are starch vegetables, not cereals. However, they can still be part of a healthy diet when they are balanced with proteins, healthy fats and vegetables.
Bottom line
Including whole grains in your meals is an easy way to strengthen your diet, especially if you replace refined cereals for the whole possibilities. Examples of whole grains are oats, farro, barley, bulgur, wild rice, brown rice and quinoa.
They are full of fiber, vitamins and minerals, supporting everything, from heart health to better digestion. Whether you make salads, soups or bowls, these cereals can incomprehensibly fit into a healthy lifestyle.
Fast Guide for whole cereals approved to dietitians: 7 mandatory types and how to make them delicious appeared first on Myfitnesspal blog.
