A proper diet must be followed in order for you to stay healthy. Yet, this does not necessarily mean that you have to avoid all foods that contain carbohydrates. What you need is to follow a diet that includes healthy grains.

What Are Refined And Whole Carbs?

Not all carbs are bad for your body, however, you must avoid anything with refined carbohydrates. Some of the foods with refined carbs include white bread, cookies, candies, and sugary cereals. Consuming these can cause weight gain and can even increase your risk of heart disease and diabetes.
Refined carbs can make you susceptible to a heart attack, stroke, or other health problems because it can raise your triglyceride levels. You can prevent this from happening if you will only include whole carbs in your diet.

Whole cabs can be found in whole fruit, whole grains, vegetables, legumes, and potatoes. These healthy grains can help prevent different diseases like diabetes, colon cancer, heart conditions, asthma, and Alzheimer’s disease.

In order to improve your health, you must avoid refined grains and start consuming more whole grains. A proper diet must include 100 percent whole grains.

Whole Grains For Overall Health

Brown Rice

As compared to white rice, brown rice retains more B vitamins, magnesium, phosphorus, and antioxidants. Other types of rice, like red and black rice, are also good options because they are full of antioxidants. Wild rice is also considered a whole grain that’s full of B vitamins like niacin and folate and has more fiber than white rice.

Whole Wheat

Not all products labeled “wheat” are whole wheat. Opt for bread and pasta with “100 percent whole wheat.” Whole grain must be near or at the top of the ingredients list.

Whole-grain Barley

In a study conducted by the Department of Agriculture in the United States, participants who regularly consumed half a cup of whole barley were reported to have 10% decrease in their cholesterol levels compared to those who didn’t eat the grain. When buying, see to it to choose whole-grain barley instead of “pearled,” which doesn’t have any bran or germ.

Whole Rye

Compared to other whole grains, rye has more nutrients per 100-calorie serving. It has four times more fiber than standard whole wheat and can provide your body with almost half of your daily recommended amount of iron.

Whole Oats

Oats are full of avenanthramide, an antioxidant that can help protect the heart. Avoid products that have high-fructose corn syrup when buying oats. Opt for the unsweetened kind and eat it with honey or some fruit.

Corn

Organic whole corn contains B vitamins, magnesium, and phosphorus. According to studies, it can help boost healthy gut flora and also help prevent chronic inflammation, diabetes, and heart disease. Yellow corn is also full of antioxidants.

Buckwheat

This whole grain is rich in manganese, which can boost brain power, and magnesium, which can improve nerve functioning.

Bulgur

Even though at least five percent of its bran is removed during processing, Bulgur is considered a whole grain. It is rich in iron and magnesium as well as fiber and protein. It can be added to your salads or soups.

Quinoa

Quinoa is technically a seed and not a grain, and it contains more protein than most grains. Quinoa, which also contains omega-3 fatty acids, has a light and nutty flavor.

Freekeh

This is an Arabic grain that’s the low-carb form of ancient wheat. It is rich in vitamins, minerals, like selenium, and is about four times more fiber than brown rice. Once freekeh reaches your stomach, it acts as a prebiotic that stimulates the growth of healthy bacteria that is crucial for digestion. It can be bought in Middle Eastern markets, online stores, and natural food stores.

It is necessary to take a step to make your body healthy. By adding these foods to your diet, you can prevent a number of diseases and improve your overall health