The era of whole grains has officially begun due to the enormous benefits of the sugars contained in them, with the tendency to refrain from eating refined sugars that are harmful to health, The benefits of whole grains include:
- It is rich in natural fibers that contribute to a feeling of satiety for a longer time; which helps to control the appetite to eat and maintain the health of the digestive system.
- They contain high levels of vitamins and minerals that the body needs to work at its best.
- It keeps your blood sugar levels stable due to its slow digestion process, thus providing you with long-term energy.
- Reducing the risk of diseases such as strokes, type II diabetes, and heart disease.
On the other hand, eating refined sugars such as white rice, pasta, bread and other food products made from highly processed fortified wheat or multi-use flour can lead to sharp and sudden spikes in blood sugar, which leads to loss of energy, lethargy, and fatigue, as well as linking their intake with an increased risk of heart disease, Type II diabetes, obesity, and inflammatory events.
In addition, refined sugar products usually contain a complex combination of artificial flavor enhancers, sweeteners, and preservatives that make them more palatable and delicious; as a result, we will not be able to stop eating them once we taste them, which will greatly hinder weight loss.
I have not stopped eating sugars during my weight loss journey; I have lost almost 10 kg of my small body and I have still maintained this for five years now despite not abstaining from eating them, The good news I will tell you is that you also do not have to stop eating sugars to lose weight, but all you have to do is follow my steps by replacing most of the processed sugars included in your diet with whole grains that help to lose weight.
Here are five varieties of whole grains that you can use to prepare delicious meals:
1. Wild rice:
Despite its name, wild rice is practically not a grain; but it is also called the rest of the examples I will mention because of its use and cooking as whole grains are cooked, in addition to possessing similar characteristics and nutrients, and the original homeland of the seeds of this type of herbs dates back to “North America” (North America) and”China” (China).
Its benefits are manifested by its richness in B vitamins, phosphorus (which, along with calcium, is essential for bone growth), potassium, and protein. Wild rice contains all the essential amino acids that the body needs, and it usually takes an hour of cooking to get its delicious flavor, similar to the taste of almonds or hazelnuts.
It is worth noting a very important piece of information; namely, one glass of white rice contains 210 calories, while the same amount of wild rice contains 170 calories compared to it.
2. Quinoa (Quinoa):
It is one of the Super – quality foods rich in fiber, proteins, and antioxidants, and it is also gluten-free; which makes it an ideal food for people with celiac disease called wheat allergy disease, an autoimmune disease that affects the small intestine, and its manifestations include chronic diarrhea, flatulence, malabsorption, loss of appetite and failure of normal growth in children, starting at the age of six months to two years after birth-or who are allergic to gluten, and this seed is a very tasty alternative to white rice and flour-based food products in salads, various soups, desserts, and and dishes of Asian foods.
3. Marigold or predecessor of the bride (Amaranth):
It is one of the basic foods belonging to the Empire of the “Aztecs” (Aztecs), and the seed of the amaranth plant is rich in all essential amino acids, especially lysine, which most other whole grains lack, in addition to its richness in calcium, magnesium, potassium, phosphorus, and iron; one cup of this seed contains 82% of the recommended daily amount of iron.
Amaranth has a soft, moist, and sticky texture when cooked in addition to its taste similar to hazelnuts or nuts, unlike quinoa, which becomes brittle and fluffy when cooked. As for the methods of eating Amaranth, it can be popped in a hot pan and eaten as a snack, or boiled very slowly and turned into porridge or barley soup and eaten for breakfast, or it can be added to soups and stews to increase its thickness and make it more delicious.
4. Wheat cereals:
We can buy the seeds used to make flour instead of whole wheat flour, and this calorie-dense whole grain is an ideal meal that can be eaten before or after exercise, in addition to being rich in protein, iron, and dietary fiber.
Wheat grains can be a very tasty alternative to rice, along with salads, and fried potatoes in the Chinese way – a method in which the ingredients are fried in a very small amount of hot oil and at the same time stirred with a special frying pan – and soups because of their appetizing taste, similar to the taste of nuts as well, and their texture is difficult to chew.
Barley grains similar to wheat grains – but lighter in color than wheat grains-are rich in rare minerals such as manganese, selenium, and phosphorus, in addition to tocotrienol; it is a super form of vitamin E (E) responsible for reducing bad cholesterol in the body and preventing cancer; so we need to make sure to buy the peeled type that still has its Bran-the tough outer layer of the grain-and barley is a great addition to salads and soups; because of its tough and dense texture