Studies indicate that most adults do not eat enough whole grains and that is also desirable to increase fiber intake. Therefore, nutritionists recommend drinking 3 servings of whole grains a day, as part of a healthy lifestyle within a varied and balanced diet. The Recommended Daily Allowance (RDA or RDA) is 30 g fiber / day.
You can find simple information about what is a whole grain and what are its characteristics. In addition, we attach a way to provide it in the diet.
What are whole grains?
A whole grain is a grain that has retained its seed and its envelope, parts which are a natural source of fiber, vitamins and minerals.
Grains: more than just fiber
Grains, especially whole grains, are a good basis for a healthy diet. Whole grains provide a mixture rich in phytonutrients, antioxidants, complex carbohydrates, fiber, vitamins and minerals.
Other features of cereals:
• They promote satiety for its rich contribution in fiber, so that their consumption and avoid snacking contributes to reach the next meal with a moderate appetite.
• They provide complex carbohydrates. In contrast to simple sugars, the carbohydrate complexes have the characteristic of being metabolized slowly, so that the body stores without entailing a great impact glycemic (sugar levels in the blood).
Recommendations on the consumption of whole grains: You must distribute your intake throughout the day, from breakfast to dinner.
We can mainly be contributed through the bread: fresh, roasted, mold, ...
It also is available with pastries cereals intergrales: the food industry have introduced many products lately.
As the word defines itself, whole grains may be contained in those dishes containing wheat, corn, rye, barley and triticale among the most common.
