Whole carbohydrates should be an integral part of our daily diet; for 100.000 years, humans relied on grains as a staple crop, and rice, maize and wheat still feed most of our planet today.
Let's find out the best whole carbohydrates and their properties.
Index
What are whole carbohydrates?
They are the edible seeds of plants; a cereal is a "whole grain" if it contains the three fundamental parts of a seed: the bran, the germ and the endosperm. They can be of two categories:
- Cereals: they come from plants such as wheat, the vein, rice, barley, sorghum, la rye and the mile
- Pseudocereals: they are cooked and eaten like cereals, but they do not come from herbs; among these we have the Quinoa, buckwheat and amaranth.
All whole grains are actually born whole, but not all end up on the supermarket shelf as such; key parts of the seeds are eliminated during grinding, a manufacturing process that increases the shelf life of products such as flour.
Unfortunately, most of the nutrients are lost in this process; consuming whole grains is the only way to be 100% sure that you are getting the most from a nutritional point of view.
Benefits of whole grains for health
Whole grains abound in heart-beneficial soluble fiber, which controls appetite and regulates blood pressure and cholesterol levels; they are also rich in antioxidants, which have anti-inflammatory and anticancer properties.
As for the amount of whole grains to be included in the diet, at least half of the grains to eat daily should be wholemeal.
Whole grains and gluten
There are many gluten-free whole grains, such as brown rice, quinoa, corn and many others; the cereals whose use is to be avoided, if there are intolerances or allergies to gluten, are: wheat (wheat berries, spelled, kamut, bulgur), rye, barley and triticale.
Oats are technically gluten-free, but have a higher likelihood of cross-contamination during production.
The best whole carbohydrates for our diet
While all whole grains are recommendable, many have unique characteristics and health benefits not found in other grains.
Here are the 9 best:
- Bulgur wheat: often considered the key ingredient of Middle Eastern tabbouleh, bulgur is a type of wheat that takes a few minutes to cook and contains the most fiber than other grains
- Rice: this cereal is extremely versatile, widely available and gluten-free; always choose the full version
- More: corn in its purest form is rich in antioxidants; the best way to eat it is straight from the cob
- Oatmeal: oats are a fundamental food for our diet because they guarantee the presence of very quick cooking whole grains; it also contains beta glucan fiber, which is particularly effective in reducing cholesterol
- Farro: This cereal is similar in appearance and flavor to wheat berries, but has a slightly more chewy texture and a very sweet flavor
- teff: This cereal is a type of millet, containing calcium and iron in large quantities, more than all other cereals
- Sorghum: it is a gluten-free cereal, rich in B vitamins, magnesium, fiber and antioxidants
- Quinoa: Quick-cooking, gluten-free and available in a wide range of colors, quinoa is a super food packed with protein and essential amino acids
- Buckwheat: gluten-free cereal rich in vitamins of group B and A, fiber and proteins.
And you, which whole carbohydrate do you prefer? Let us know in the comments and remember to follow us on our telegram channel
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