The importance of consuming whole grains in the daily diet

 Cereals are the seeds and kernels of plants that store important nutrients in the diet and have positive health benefits and properties. Whole grains are important sources of beneficial nutrients such as protein, fiber, carbohydrates, vitamins and minerals. The health benefits of whole grains are primarily attributed to fiber. New research shows that a complete set of vitamins, minerals, phytochemicals and fiber are responsible for the health of the body. According to studies, regular consumption of whole grains can help protect against a number of diseases such as coronary heart disease and also reduce the risk of some cancers. Whole grains products are not only healthy, but have a significant effect on the They are full. If you are watching your weight, it is very important to eat foods that make you feel full quickly and for a long time. Whole grain products are very suitable for this purpose due to their high amounts of starch and dietary fiber. Buckwheat, wheat, rice, barley, oats and corn are types of whole grains that are found in the range of everyday foods, especially bread and cereals. Grains can be whole or processed. Even if these grains are broken, crushed, ground, or made into flour, bread, or breakfast food, they are still called "whole grains." Foods must contain 51% whole grain ingredients to qualify for the term "whole grain".

 Tips for daily use of more whole grains

• When choosing whole grain products, keep in mind that the higher the percentage of whole grains in the food, the greater the health benefits.
• Instead of white bread, use whole meal bread or bread containing whole meal grains.
• Use brown rice, wild rice or whole grain pasta.
• Use butter-free popcorn and whole-grain crackers for snacks.
• Use breakfast cereals containing whole grains.
• Use corn kernels or cobs in your meal.
• Add oats to your muffins and cookies