In a recent post whole grains were selected as one of the foods, that you can add to your diet, to help control or manage your blood sugar. However, whole grains are high in carbohydrates, but also rich in fiber, which digest at a slower rate. Here Charlene Fang, ChannelNewsAsia.com, reflects on wholegrain foods and nutrition:
“You are eating your vegetables, consuming a healthy amount of fruit and choosing lean proteins. What is missing? Wholegrain foods, which are key to a healthy, balanced diet.
What are they? In short, they are unpolished grains that have their bran, endosperm and germ intact and thus a higher nutrient content in the form of vitamins B and E, trace minerals and phytochemicals. Wholegrains are wholesome food with many proven health benefits –from controlling blood sugar levels to lowering bad cholesterol and preventing type 2 diabetes. What is often overlooked is the diversity of taste and texture they bring to any meal.
Many are already familiar with brown rice and wholewheat bread. What you might be less familiar with is, there is a whole array of flavourful wholegrain foods beyond these. And you might already be consuming some of these frequently.
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Here are some foods you may not have guessed are wholegrains:
Buckwheat (Brown) Soba: A readily available option at Japanese eateries, brown soba is made with buckwheat floor, while others like green tea soba are largely made with white flour. Pair hot or cold buckwheat soba with a side dish of a healthy protein like grilled salmon to make your meal even healthier. Bonus: buckwheat soba is also fat and cholesterol-free.
Chapati: Made with wholemeal flour, chapati is an effortless way to enjoy a healthier Indian meal. It also has an added bonus of being a low glycaemic index (GI) food, which helps control one’s blood sugar level.
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Oats: This breakfast favourite boasts a high soluble fibre content and is rich in antioxidants; best is, it is also extremely easy to eat on-the-go.
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Quinoa: This increasingly popular and healthy food needs no introduction, but it is lesser known as a wholegrain. Very versatile, quinoa can be added to your favourite salads if vegetables do not fill you up; or use as a rice substitute. The best thing about this incredible plant is, it is a complete protein containing all nine essential amino acids that the body cannot produce by itself!
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With such a variety, there is no reason not to increase your intake of wholegrains and sustainably observe a more balanced diet.”
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