A refined grain refers to a type either of wheat or rye that is processed. This process removes the grains' bran and germ. This can also cause a loss of nutrients. Multiple studies have linked the consumption of refined grains with an increase in stroke and heart disease risk, as well as cancer. A diet high in refined grain was also linked to an increased chance of becoming obese and overweight, according to the researchers. This is a worrying finding for those who wish to eat a healthier diet.
Whole grains are high in fiber. This is because they contain more fiber and lower the risk for colorectal disease. Whole grain foods contain more fiber which increases stool bulk, which could reduce the time it takes for carcinogens to remain in the system. In addition, resistant starches ferment in the colon and produce protective substances for the gut wall. Whole grains contain antioxidants, which protect the body from oxidative stress and inflammation. This is known to be a contributing factor in cancer.
A portion of whole grain is approximately the same size of half a slice bread or a cup full of cooked grain. It has about 15 grams carbohydrates, three grams of protein and one gram of fat. Whole grain has approximately two grams of fiber per serving. It also has twice what you get from refined grain products. It also contains very little fat. It is also easier digestible. Whole grain products are also high in fiber.
A recent WHO study examined the effects of whole grain intake on blood cholesterol, blood weight and blood pressure in patients with diabetes. Researchers also found no evidence linking refined grains to cancer or other health issues. However, the results of the study were not conclusive. They did suggest a high intake of whole grains. The study's authors actually suggested that you reduce your fruit intake.
Whole grain is a good option for people suffering from diabetes as it provides more nutrients, fiber and vitamins than refined grain. It also contains more phytochemicals, which are beneficial for the body. It has lower calories and is more sustainable for the planet. Mellen PB & Aune D recently found that whole grain products are more nutritious than those made with refined grains. It has an GI higher than those made with whole grain.
Refined grains are those that have been stripped of some of the most important components of the seeds. White rice and flour are examples of refined grains. The germ and bran are removed from grains when they are refined. These nutrients and protein rich foods have a lot of nutritional value. Dietary Guidelines for Americans recommend that half of all grains be consumed as whole grain. Moreover, you should eat 3 to 5 servings of whole grain per day.
FAQ
Does being cold give you a weak immune system?
There are two types of people in the world: those who love winter and those that hate it. It doesn't really matter whether you love winter or loathe it. You might be wondering why it makes you miserable.
The fact is that our bodies are designed for warmth and function best. In fact, we evolved to thrive in hot climates because that's where most of our food sources are located.
However, our environment is quite different than that of our ancestors. We spend much more time indoors, often exposed to extreme temperatures (cold and heat), and we eat foods that are processed rather than fresh.
Our bodies aren’t accustomed to such extremes. It means that when we do go outdoors, we are often tired, sluggish or even sick.
However, there are ways to counter these effects. The best way to avoid these problems is to ensure that your body stays hydrated throughout the day. Water is essential for your body to function properly and eliminate toxins.
You must also ensure that you are eating healthy foods. The best way to maintain your body's optimal temperature is by eating nutritious food. This is especially true for people who spend long hours indoors.
Take a few minutes every morning to meditate. Meditation can relax your mind and make it easier manage stress and illness.
What should my diet consist of?
Eat lots of fruits and vegetables. They are rich in vitamins that can strengthen your immune system. Vegetables and fruits are high in fiber which helps to digest and fill you up. Try to include at least five servings of fruit and veg per day.
You should also drink lots of water. Water flushes toxins out of the body and helps to feel full between meals. Drink about eight glasses each day.
Whole grains are better than refined ones. Whole grains are rich in nutrients such as iron, zinc and magnesium. Refined grain has lost some of its nutrition.
Sugary drinks are best avoided. Sugary drinks have empty calories and are a major contributor to obesity. Instead, you can opt for water or milk, as well as unsweetened herbal teas.
Avoid fast food. Fast food is low in nutritional value. While it might taste good, it won't give your body the energy it needs to function properly. Avoid soups, sandwiches and other unhealthy options.
Limit your alcohol intake. You can reduce your intake of alcohol by limiting the amount of empty calories. Limit the number of alcoholic beverages you consume per week to no more that two.
Red meats should be avoided. Red meats are high-in saturated fat and cholesterol. Instead, choose lean cuts of beef and pork, lamb, chicken or fish.
How often do I need to exercise?
Fitness is key to a healthy lifestyle. However, there isn't a set amount of time you must spend working out. Find something you like and stay with it.
You should aim to do 20-30 minutes of moderate intensity exercise three times per week. Moderate intensity means you'll still be breathing hard after you've finished. This type is good for burning around 300 calories.
Walk for at least 10 minutes four days a weeks if you prefer walking. Walking is low in impact and easy for your joints.
Jogging three times a week for 15 mins is enough if you want to run. Running is a great way of burning calories and building muscle tone.
Begin slowly if your are not used to working out. Begin with 5 minutes of cardio every other day. Gradually increase the duration until you reach your goal.
What is the difference between a calorie or a kilocalorie.
Calories refer to units that are used for measuring the energy in food. Calories are the unit of measurement. One calorie is equal to one degree Celsius in energy.
Kilocalories are another way to describe calories. Kilocalories can be measured in thousandsths of one calorie. 1000 calories are equal to one kilocalorie.
Statistics
- nutrients.[17]X Research sourceWhole grains to try include: 100% whole wheat pasta and bread, brown rice, whole grain oats, farro, millet, quinoa, and barley. (wikihow.com)
- Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence (57Trusted Source (healthline.com)
- WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats. (who.int)
- In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. (who.int)
External Links
How To
How to Live a Healthful Lifestyle
A healthy lifestyle is one that allows you to maintain your weight, your health, and your fitness. It's a way of living that includes eating well, exercising regularly, getting enough sleep and avoiding harmful substances such as alcohol, caffeine, tobacco, drugs, and so on. Healthy living can help you feel better about yourself and keep you fit. Additionally, a healthy lifestyle will reduce your chances of developing chronic diseases like stroke, diabetes and cancer.
The main goal of this project was to provide a step-by-step guide on how to live a healthier life. The introduction was the first section of the project. It explains the importance of a healthy lifestyle, how it can be achieved, and who you are. The body paragraphs contain tips on how to maintain a healthy lifestyle. Finally, I wrote the conclusion, which summarizes the whole article and provides some additional resources if needed.
I was able to learn how concisely and clearly I could write my paragraphs through this assignment. I learned how my ideas could be organized into topic sentences. My research skills were also improved as I had to search for specific sources and properly cite them. Finally, I learned how to properly use grammar when writing.