6 whole grains you should include in your diet

Including whole grains in your diet is important not only for their nutrients, but also because they improve digestion, help with weight loss, and help compose more varied dishes, in addition to being great sources of fiber and complex carbohydrates.

That’s why the consumption of whole grains has been growing more and more. Here are six options to add to your diet and learn about the health benefits of each:

1. oats

Known as the “queen of grains”, it has a high energy value and helps regulate blood glucose levels, which facilitates its transformation into energy sources, helping to improve the metabolic rate. It also contains lots of fiber, which promotes bad cholesterol (LDL) control, digestion, and relieves anxiety. In addition, oats are an important source of vitamin B, necessary for the correct functioning of the nervous and muscular systems, and which protect cells from the effects of free radicals.

2. Brown rice

White rice is more common in the supermarket, but it is essential to know that whole grain rice is the best alternative and offers 100% of the nutritional properties. The main benefits are: good amounts of B vitamins (improve nervous system and brain functions), source of magnesium (important for various biological processes in the body), and natural fiber (improves digestion and prolongs satiety). It also optimizes the absorption of essential nutrients and is good for cardiovascular health.

3. Barley

It is the fifth most cultivated grain in the world. It has low calories and provides important nutrients to the body. It contains vitamins B1 and B2, zinc fiber, magnesium, helps improve digestion, reduces the absorption of harmful lipids in the intestine and is one of the best natural remedies for high triglycerides. Barley also regulates the intestinal tract and helps with the elimination of waste. But its consumption is not indicated for celiacs or people with gluten intolerance.

4. Rye

It has a lot of nutrients but is low in calories. Its fibers help to control high cholesterol, eliminate accumulation in the arteries, and improve bowel movement, preventing problems such as constipation. It also has an antioxidant effect, decreases the risk of nervous disorders, and is recommended to regulate blood sugar levels and reduce the risk of metabolic diseases.

5. Corn

Traditional food that has been used as a source of energy thanks to its slow absorption carbohydrates. It is also a source of vitamins A, B and E. Among the benefits are: it protects the nervous, immune and cardiovascular systems, helps in the correct functioning of the intestine, protects cells against the effects of stress and improves skin collagen, decreasing the appearance of signs of premature aging.

6. Buckwheat

Buckwheat or buckwheat is a safe food for celiacs or those with gluten intolerance, because it does not contain this protein. It is known for having high biological value amino acids, which help keep the body active and muscles strong. In addition, it contains minerals such as magnesium and iron, which are necessary for good blood health. And it has a low glycemic index that helps keep sugars at a stable level.

Do you consume any of these grains? Now that you know all the benefits and how important they are for the health and proper functioning of the body, remember to include them in your daily diet, combined with other foods.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.