Knows the important benefits of whole grains and sprouted seeds
by Dr. Mariangel Leota
Since the beginning of mankind, cereals have been one of the main sources of food. Since the human development of cereal agriculture, they solved a great problem of life: Famine. Ancient civilizations considered their large grain reserves as immense riches and were the basis of society.
The most cultivated and consumed cereals today are wheat, rice, corn, barley, oats and rye. These cereals are a great source of complex carbohydrates, vitamins, minerals, fibers and a large number of proteins.
Why should we include cereals in our diet?
They are an important source of energy
Especially at breakfast, cereals give us a lot of energy. It is important to incorporate a large variety of cereals into our diet and eat them at times where they give our bodies greater benefits. At breakfast, your complex carbohydrates will give us more energy to perform our daily activities. Cereals are very versatile and can be combined with a large amount of food, for example, you can combine cereals with your favorite fruit, with yogurt or you can eat whole grain bread.
The cereals are the best ally for your digestive system
They are the best ally for the health of your digestive system. Eating cereal is similar to taking a home remedy for bowel problems. Its high-fiber content gives it the important characteristic of being very healthy for your digestive system. The consumption of fiber can prevent digestive diseases such as constipation, irritable bowel syndrome, inflammatory bowel disease, intestinal gases, reflux and many other diseases.
The main function of the fiber is to give volume to the feces and helping your intestine to absorb the greater amount of water, improving the digestion of the food.
Reduce your blood sugar and cholesterol levels
Many studies have proven that fiber contained in cereals such as oats, wheat and corn, help reduce the absorption of cholesterol and glucose in the intestine, lowering blood levels, reducing the risk of chronic diseases that can change your life like diabetes and high blood pressure.
Avoid the anxiety of eating
The fiber of the cereals will give you a great feeling of satiety that will control your cravings to eat helping you control your weight. Cereals are made up of complex carbohydrates that are metabolized more slowly than other carbohydrates, this causes the blood glucose to be released more slowly, preventing the activation of physiological processes that signal your brain to feel hungry. Eating cereals during breakfast will make you feel sated during the day.
They are ideal to gain muscle mass
Cereals are perfect foods to gain muscle mass. Few plant sources have as much protein percentage as cereals. They can contain 13% up to 20% protein per serving. If you train in the gym and want to gain muscle mass, you should include cereals as an important supplement in your daily meals. A post-workout cereal shake will give you a large number of proteins and carbohydrates that are necessary to recover the energy consumed and muscle regeneration, which will make you gain muscle mass.
They contain a great variety of nutrients
Cereals contain a large number of nutrients that we must consume daily to have a healthy and balanced diet. Grains such as wheat, corn, rice and oats contain a large number of proteins and vitamins that make them a true superfood.
The vitamins contained in cereals is impressive and that is why they should always be included in our diet, they can contribute up to 30% of the entire Vitamin B complex that we need daily. They constitute an important source of Vitamin B12 necessary for the functioning of muscles, bones and the nervous system. They also contain a high percentage of folic acid necessary for pregnant women and the correct development of the embryo.
Did you know that cereals are an incredible source of minerals?
Yes, cereals are a great vegetable source of minerals necessary for health, such as the functioning of the immune system, the formation of red blood cells that transport oxygen to our tissues, the functioning of the brain and the entire nervous system.
A serving of cereal such as a cup of oatmeal, whole grain bread or add a small spoonful of flaxseed on our favorite fruit, will give our body a large percentage of minerals such as zinc, iron, potassium, phosphorus, calcium, magnesium and manganese.
Integrate cereals to your diet to have a healthy life
Knowing all the benefits and integrating cereals to your diet can change your life. Currently, the majority of the population’s diet is based on processed foods, refined oils, foods with high sugar content, low levels of fiber and vitamins. This explains why the percentage of people suffering from chronic diseases such as diabetes, high blood pressure, hypercholesterolemia, cardiovascular diseases and many more has increased.
Integrate cereals to your diet, compensate for the lack of nutrients in these foods and increase your quality of life.
Know the most common cereals and all their benefits
Oats: It has a high percentage of fiber, it is a versatile food to integrate it into any breakfast, served as porridge, seasoned with fruits or nuts such as almonds and walnuts. It is one of the most consumed cereals for its high source of nutrients. Reduce the cholesterol and protects the blood vessels.
Integral rice: It is perfect for a balanced diet. It is very beneficial for many organs, especially for the digestive system, the reproductive organs and the brain. It can be integrated into many preparations.
Corn: It is the best-known grain in the world, its high content of fiber and complex carbohydrates make it the preferred cereal to include in all meals.
Buckwheat: It is impressive a large number of minerals it contains such as zinc, copper, manganese, proteins and lysine. It is a delicious cereal that adapts to any food you add.
Barley: One of the cereals with the highest amount of fiber. It is able to decrease the absorption of gripes by decreasing blood cholesterol levels. They are r ic s in antioxidants, vitamins and minerals. Ideal for growth.
Recommendation to consume cereals
- Always check the label of cereal products and verify that whole grains are first on the list.
- Prefer the less processed whole grains, to obtain the maximum benefit of these. Prefer whole natural oats, instead of instant oats. Remember that the less processed it is, the better.
- Select those with low sodium content, simple sugars and saturated fats, and trans-fat-free
- When consuming whole grains with a high percentage of fiber, you should consume enough water to obtain positive results in your digestion.
- Avoid sugary cereals or hidden sugar. Prepare your homemade mix of cereals with honey and accompany them with fruits and natural juices.
Delicious and nutritious cereal-based breakfast recipe:
Homemade Baby Cereals for 6-Month-Old Baby |
Stage 1 Baby Cereals | Healthy Baby First Foods
Yogurt with oats and red berries
Ingredients (for 2 people):
- 2 natural yogurts
- 40-50 grams of oatmeal (or 1 bar)
- Strawberries, raspberries, blackberries, blueberries
- Mix the natural yogurt with honey or sweetener
- Add the chopped fruits in small portions
- Add the 50 grams of oats on the fruits
- Enjoy a delicious and nutritious breakfast
Germinated seeds multiply their nutrients
It may seem incredible, but did you know that germinated seeds increase by 50% and 80% the number of nutrients they contain such as vitamins and proteins? Several studies that have analyzed deeply the composition of the sprouts affirm that, due to the enzymatic activities and the growth of new cells during germination, the amount of nutrients increases, appearing even, nutrients that were not in the seed originally.
You can germinate a variety of cereals, you can buy them at the supermarket or you can do it at home. Simply soak the cereal for a certain time, then wash and re-soak to remove the residues of metabolism. Finally, we let it germinate.
By soaking the seeds, they double their volume, the shell softens and opens, and the enzymes are activated by water and oxygen.
After a few days of preserving them in a humid and warm environment, the shoots are raised towards the light in a process of intense metabolic work that transforms and increases the nutrients that the grains keep inside.
Using a coca-cola bottle to grow bean sprouts at home
Amazing life hack!
You can germinate cereals such as oats, corn, millet, rye, barley, rice, wheat and a variety of cereals.
When wheat germinates for example, the amount of vitamins A and E increases by 50% and a large amount of Vitamin C appears that is not originally contained in wheat.
Sprouts are widely consumed in Asian cuisine and for their health benefits, were used by ancient Chinese medicine.