Should we completely avoid white rice, bread and pasta? What we need to know.
Are whole grains superior than processed, such as white rice, bread and pasta? They certainly have health benefits. According to Mayo Clinic, whole grains can help regulate cholesterol, weight and blood pressure, as well as reduce the risk of cardiovascular disease and diabetes.
However, as The Guardian notes in a report, this does not mean that processed cereals should be completely avoided, according to experts. In fact, excessive focus on specific foods and nutrients can have more detrimental effects than eating a slice of white bread.
The benefits of whole grains
Whole grains contain more nutrients than processed cereals. But their main advantage is fiber. Fiber helps improve digestive system health by supporting bowel microflora and helping to regulate intestinal movements, says Dr. Lisa R. Young, nutritionist and professor at the University of New York. In addition, fiber helps regulate blood sugar, improving insulin sensitivity and reducing the risk of diabetes. At the same time, they contribute to the feeling of satiety, says Young.
In addition, according to nutritionist Ashli Greenwald, whole grains contain plant nutrients, namely natural plants of plants that can reduce inflammation and possibly reduce the risk of heart disease and diabetes. Some whole grains are also good sources of protein.
The risks behind processed cereals
One of the biggest dangers is inadequate intake of fiber, says Dena Champion, a nutritionist at the Wexner Medical Center in Ohio. “Most Americans do not consume enough fiber, and increased whole grains consumption can have a significant benefit,” he says.
According to the US Nutrition Company, only 7% of adults in the US meet recommendations for fiber intake, which is 14g of fiber per 1,000 calories.
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Should we completely avoid white rice, bread and pasta?
Processed cereals have been demonized due to the culture of low carbohydrates. However, they are a key part of many cultural kitchens – the rice for sushi in Japan or the baguettes in France, for example.
Young points out that these countries “often have better health indicators than the US”. In addition, health does not depend on a single food, but on the overall nutrition and lifestyle.
How to recognize whole grains
Terms such as “Polydimitria”, “rye” or “made with whole grains” can be misleading.
Experts suggest checking the ingredient list:
-The terms of “whole grains” or “100% whole grains” must be first in the list.
-A true whole grains should contain at least 3g of fiber per serving.
-You can also choose unprocessed cereals, such as quinoa, buckwheat, oats or brown and black rice.
Source: thetoc.gr