WHOLE GRAINS AND STARCHY VEGETABLES
· Carbohydrates are the best energy source humans have available. Whole grains provide fiber, protein, essential fatty acids, vitamins, minerals and numerous phytochemical, as well as carbohydrates, in the perfect package to give us the energy we need.
· Eating whole grains also improves bowel health, helping to maintain regular bowel movements and promote growth of healthy gut bacteria.
· Carbs in the form of whole grains can actually help you lose weight. Whole grains and starchy vegetables leave you feeling full and satisfied, and therefore combat snacking and overeating.
· Good source of Manganese, Phosphorus, Thiamine, Magnesium, Copper, Zinc and Iron
· Lower your risk of heart disease
· Lower your risk of stroke
· Lower your risk of type 2 Diabetes
Some examples of whole grains are
- Barley
- Brown rice
- Buckwheat
- Bulgur (cracked wheat)
- Quinoa
- Millet
- Oatmeal
- Popcorn
- Whole-wheat bread, pasta or crackers
How to incorporate these whole grains and starchy vegetables in your diet menu?
Steel cut oatmeal for breakfast, Fluffy quinoa and vegetable for lunch, and brown rice and vegetable curry for dinner. Cooked buckwheat or amaranth can make a warm nutty breakfast cereal. Vegetables mixed millet can be a good option for lunch. Ancient wheat varieties like farro, spelt, and kamut add pleasing chewy texture to salads and steamed vegetable dishes. Add barley to vegetable soup.
Example of starchy vegetables you should incorporate are
- Beets
- Carrots
- Corn
- Green Peas
- Parsnips
- Sweet Potatoes
- Taro
- White Potatoes
- Winter Squash, such as acorn or butternut squash
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