Whole grain cereals: what is the list of healthy examples

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Whole grains are those where the grains are kept whole or muted in the form of harina and not passed through a refining process, maintaining the salvado, the germ and the seed endosperm.

The consumption of this type of cereal has great benefits for health, it can provide much more fiber to the body as well as other nutrients, being more nutritious, favoring weight loss, reducing cholesterol, improving intestinal transit and helping to regulate it sugar in the blood.

This type of cereal is a healthy option for the next breakfast, without embargo, these cereals do not have to be packaged ones that are bought in the supermarket, as they generally contain large amounts of sugar and white harina, ingredients that make the loss of Weight.

In this way, the ideal is to look for wholegrain cereals in the pasillos of the dietetic foods or, in its defect, in stores of natural products, because these are actually created from wholegrain cereals with little or no added sugar.

Examples of whole grains

Whole grain cereals that are usually easier to find and that help you lose weight include:

  • Oatmeal;
  • Brown rice;
  • Quinoa;
  • Amaranth;
  • Barley;
  • hundred;
  • Buckwheat.

The avena and the cebada can be used in their natural form and directly added in the milk, whereas the others are normally added in pans, toasted or consumed cooked.

In the case of products formulated with cereal mixtures, it is very important to remain attentive to the label to verify if the mixture does not contain added sugar. The ideal is that the cereal packaging contains less than 5 grams of sugar per 30 grams or less than 16 grams per 100 grams. Find out how to read the labels.

how to prepare them

The whole grain cereals that are bought in today’s form are more easy to use, as they were previously cooked and processed. Thus, in these cases, it is enough to add a portion of approximately 30 grams or a small puñado in a bowl with milk.

However, if you choose to use cereals such as brown rice or quinoa in its natural form, it is best to cook them first. During the preparation, the cereal must be cooked with the double of the milk quantity or the water until it comes. However, it is necessary to reduce the fire and continue beating until the liquid is completely absorbed and an atoll forms. Finally, you can add a mix of fruits, dark chocolate or spices and spices such as cinnamon and turmeric to provide them with more flavor and important nutrients, such as vitamins, minerals and antioxidants.

See also healthy options to replace wheat harina.

Why do morning cereals harm

The cereals for breakfast that are sold in the supermarket, especially those that are for children, are highly industrialized products that, although they are made from wholegrain cereals such as wheat or maize, do not provide any type of benefit for health.

This is why most of the recipes include the use of large amounts of sugar, as well as various chemical additives, such as colorings, flavor enhancers and preservatives. Similarly, a good part of the cereals is cooked at high temperatures and passed through high pressure processes, which ends up eliminating all the important nutrients.

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Isenção de responsabilidade – (versão em português): Este conteúdo foi preparado com base em informações de pesquisas, publicações adicionais ou no trabalho de tradução/verificação de um editor voluntário deste conselho web. Este é um serviço sem fins lucrativos. É altamente recomendável que todos os detalhes e informações publicadas sejam verificadas cuidadosamente. Nunca permitimos recomendações de medicamentos, bulas ou qualquer orientação sobre medicamentos. Nunca permitimos a política partidária como base para checagem. Para mais informações, leia nossos termos.

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