Choose whole rather than refined grains for optimum benefits.
Bread, rice, pasta and potatoes are important sources of carbohydrates, and this food group should form the basis of your diet.
The guidelines are that you should eat at least five servings from this group each day. It is important to distinguish between whole and refined grains, and to make a point of choosing whole grains.
Studies should that certain starchy foods may have a negative effect on health.
For example, people whose diets consist primarily of potatoes, white rice and foods made from refined (white) flour have higher rates of diabetes and cardiovascular disease than those who primarily eat whole grains.
There for you need to obtain most of your carbohydrates from whole-gains foods, such as wholemeal bread, brown rice and wholemeal pasta and limit the amount of refined grain products.
Tip: whole-grain foods – Rich in fiber, complex carbohydrates, and many other key nutrient whole grains reduce the risk of many diseases.
What are whole grains?
A whole grain is a grain that has not been processed. it consists of the bran, germ and endosperm inside an inedible outer coating. the bran forms a protective inner covering and is and excellent source of fiber.
The germ – the embryo of a new plant – is a source if protein, vitamins, and minerals; and it contains polyunsaturated fats.
The endosperm supplies most of the carbohydrates, mainly in the form of starch. when grains are processed, the hull, brain, and germ are removed, leaving a product – such as white flour – that is deficient in protein, vitamins, and fiber.
while some of these nutrients may be replaced and other important nutrients added to products. Whole grains are undoubtedly the better choice.
Jargon buster: Refined grains – these are whole grains that have been stripped of their outer coating, bran, and germ during the milling process, leaving only the endosperm to be ground into flour or other products. since 90 percent of the nutritional content of each grain is contained in the germ and the bran, the refined product is deficient in man nutrients that are not only essential for good health but are know to protection against various diseases.
What is a serving?
At least five daily servings are recommended from this food group, which include bread, cereal, rice, pasta and potatoes suggested servings include:
- 1 medium bowl of cooked porridge
- 3 tbsp cold breakfast cereal
- 1/2 whole-grain bagel
- 1 slice wholemeal bread
- 1/2 english muffin
- 1 medium flour tortilla (wrap)
- 1 egg size potato
- 4 whole-grain crispbread
- Two heaped tbsp cooked brown rice
- Two heaped tbsp cooked wild rice
- 2 heaped tbsp cooked macaroni
- 2 heaped tbsp cooked noodles
- 2 heaped tbsp cooked spaghetti
- 1/2 large baked sweet potato
- 175g (6oz) mashed potato
- 2 heaped tbsp cooked barley
- 2 heaped tbsp cooked couscous
- 2 heaped tbsp cooked quinoa