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the benefits of cereals or how to look perfect without dieting

by Maria Ostasevici 11 months ago in health
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5 cereal benefits for your figure and health

If you still want to convince yourself, here are 5 more reasons to include cereal in your daily diet.

Cereals are an important source of fiber, vitamins and minerals, which is why specialists recommend their daily consumption. If you still want to convince yourself, here are 5 more reasons to include cereal in your daily diet.

Even though nutritionists have been circulating the idea that if you want to lose weight you should give up wheat or gluten, there are serious studies that support the opposite.

In addition, even the US Department of Agriculture (USDA, an overseas nutrition authority) recommends daily consumption of grain. Because their benefits are remarkable. Nutritionists believe that an optimal consumption of cereals brings in the body fiber, quality vegetable proteins, vitamins, minerals and a variety of substances with an important role in health.

They contain a lot of fiber

One of the most important reasons to have cereals in your diet, preferably whole grains, is the rich intake of fiber. Adults need between 25 and 35 grams of fiber daily, and whole grains also contain soluble fiber and insoluble fiber, both of which are good for health: they can help control blood sugar, lower "bad" cholesterol and reduce the risk of colon cancer. keep in mind, however, that not all grains are high in fiber. That's why you include oats, barley wheat in your diet.

Improve digestion

The fiber content helps the bowels to be regular and normal, which helps digestion. There are studies that show that people who eat more fiber need fewer laxatives. They also help reduce diverticular disease, in which (protrusions) appear in the walls of the intestines that can cause inflammation, constipation, diarrhea or abdominal pain.

Fiber is largely responsible for these benefits, but whole grains also contain lactic acid which helps form and feed good bacteria in the large intestine. These microorganisms help digestion, the immune system and better absorption of nutrients in the intestine.

Take care of your weight

It is much more likely that those who eat cereals regularly will be able to maintain their weight within normal limits than those who do not consume them. There are studies that show that women who eat whole grains have a lower risk of gaining weight quickly or more, compared to those who frequently eat donuts or white bread. In a study that looked at middle-aged men and women who ate a high-fiber diet for 12 years, it was found that they weighed 1.5 kg less than those who ate processed products.

Cereals redistribute fat

There are studies that show that cereals help you get rid of fat, having the ability to redistribute fat in a healthy way. Basically, if you eat whole grains, you will be left with less fat on your abdomen - (this can increase the risk of diabetes and other diseases).

They make you feel full

Another way that cereals help you control your weight is that after eating them, you feel fuller than after white bread or biscuits. Whole grains digest more slowly and provide a satiating effect, experts say. Or this can help you keep your portions under control. Basically, you eat less and feel full much faster. Therefore, the daily intake of cereals helps you reach the figure you wanted. And, in addition, you will look the way you want without neglecting your health. Moreover, taking care first of all of your body's needs. Because when you are healthy and feel good, then you look your best!

Refined Cereals And Whole Cereals: Differences

Based on the processing they are subjected to, the cereals are divided into refined or whole grains (however, there are also semi-whole versions). Through the refining process, the so-called "white" cereals are deprived of the outer part of the cereals and thus large amounts of fiber, vitamins and mineral salts are lost. .

This means in concrete terms that, while whole grains contain the full nutritional value of cereals (bran, germ ), refined grains have lost at least some of their properties.

Whole Grain, Properties

As I said, whole grains contain all the useful nutrients contained in cereals and that is why they can boast different properties. Some scientific research over the years has focused on demonstrating the benefits of eating whole grains for various aspects of our health.

For example, it has been shown that a diet rich in whole grains, as well as fruits and vegetables, is able to prevent some chronic diseases, including diabetes, asthma, cancer, anemia and heart disease. The result of a 5-year analysis of a sample of 1,000 people found that those who ate whole grains such as oats, rye, barley, millet and quinoa generally enjoyed better health.

Another research then focused on the analysis of the benefits of whole grains in the prevention of colon cancer. From the results, it has been shown that adding 90 g of whole grains daily to your diet significantly reduces the risk of developing this type of cancer. According to scientists, the advantages in this regard are due to the high presence of natural fibers in whole grains.

A similar study came to the same conclusion: whole grains are useful for the well-being of our body, reduce the risk of disease and therefore die prematurely.

Whole grains, Advantages

The advantages offered by the consumption of whole grains compared to refined ones are numerous: due to the large presence of fiber, the intestinal system is more stimulated in its functions and the problem of constipation can be avoided. Fiber also keeps cholesterol and fats away, so eating whole grains is also recommended for those suffering from hyper cholesterol or to avoid the problem.

Even in terms of minerals, vitamins and amino acids, whole grains are certainly richer in these substances and therefore provide a good amount of magnesium, phosphorus, potassium, selenium, copper and zinc and vitamins E, K and group B (depending on the different types).

It should also be borne in mind that whole grains and, consequently, flours obtained from them, have a lower index of blood glucose index than refined grains and are therefore preferable and in view of a diet that wishes to contain the index of blood glucose.

health

About the author

Maria Ostasevici

Communication and public relations student, Moldova

Instagram profile: maria.ostasevici;

mother of two awesome Dobermans.

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