“We can’t live without meat” is the lie of the century and we keep bombarding your head with it. Main Herbalism tells you all about grains. Indeed, they are an essential, the basis of our diet and nutrition, they are a great source of fiber and protein, therefore a source of energy. According to Dr. Faid, the 10% to 12% of protein contained in cereals is sufficient for human nutrition to avoid obesity.
They are composed not only of fiber and protein but also of vitamins, water, essential minerals and starch carbohydrates. The major cereals are rice, wheat, corn … etc.
What is a cereal?
Cereal is always associated with breakfasts, but this is not true, it is just that the most known are those of the breakfast. The term cereal refers to seed plants of which there is a panoply on earth, for example China with rice, South America with corn, or Europe with wheat. Did you know that the origin of the word cereal appeared in the 19th century? Indeed, it is thanks to the Roman goddess “Ceres” that the term was born to designate what the ancestors called until now “wheat”.
Nutritional characteristics:
Generally, the nutritional characteristics cereal seeds contain a large amount of carbohydrates, about 70-80% in total, often found in the form of starch. Thus, they also include proteins in variable contents, it is of 15% for the wheat. In addition, they also contain minerals and lipids, whose original source is the germ. Some cereals can therefore produce oil. Cereal seeds are wrapped in what is called the cuticle, the bran, which is generally made up of starch.
We assume that the energy content of grains is the most interesting part for you, right? So, we can tell you that they are of great importance in our nutrition because of their contributions: First of all, they provide the body with slow sugars. But they are an important source of dietary fiber and various vitamins. It should be noted that the proteins of cereals generally lack certain essential amino acids which are tryptophan and lysine on the one hand. Others contain gluten on the other hand, a particular and special protein which allows the manufacture of bread (bread-making cereals).
Cereals: multiple health benefits
For a healthy and balanced diet, it is important to consume whole grains because of their health benefits.
1 / Reduce cardiovascular risks:
They contain fibers that have the particularity of catching lipidic molecules during digestion. In fact, they prevent the rise of bad cholesterol in your body. We can deduce that the fibers in cereals are involved in cardiovascular prevention and in reducing the risk of accidents or heart disease. Eating whole grains reduces the risk of heart disease.
2 / Blood sugar controls:
According to a research that was conducted at the University of Lund in Sweden, it states to have a moderate rise in blood sugar up to 10 hours, it is advisable to eat the right cereals at breakfast, for example whole barley, boiled or bread, this is very beneficial. Large fluctuations in blood sugar are associated with an increased risk of type 2 diabetes, obesity and cardiovascular disease.
3 / Make your protein:
Proteins not only allow your body to provide energy but also they help it to repair and maintain muscles, skin, organs and glands. Contrary to the majority of plant foods such as quinoa, which is a grain dating back to the Incas, containing the nine essential amino acids essential for the manufacture of complete proteins: cup (125 ml) of regular or red quinoa, cooked, can provide more than 3g of protein. (If you eat other whole grains, we recommend eating them with vegetables to complete their protein content).
4 / A slimming essential:
Want to lose weight easily? Or even stay stable in your current weight? Well perfect, cereals are the right solution. No doubt, you are asking yourself the question how this is possible? So, to explain, after eating whole grains, it releases slow sugars into your body, the fiber in them swells your digestive system and therefore slows down the speed of digestion.
Of course, all this increases the volume of the gastric bowl. In this way, the cereals constitute an inevitable power on the satiety and allow us to better control the quantities of food that we consume during our meals. They are a real ally for weight loss and stabilization of the weight of form. So make cereals your friends to reach your goals.
How to choose the best cereal for your health?
Of course, all whole grains are of great importance for your body, but it is essential to vary them to benefit from these nutrients. We can mention the most beneficial for your body and that you can find them in our own site:
-
Oatmeal:
Rich in beta-glucan, promoting intestinal transit. They lower the absorption of glucose and help the cholesterol level. You can consume it in a bowl of milk in the morning with fruit or sprinkle it on your salads. You will also find in our site different oatmeal cheeses: Rye Flakes, Barley Flakes, Crunchy Muesli, Chocolate duo. Indulge yourself according to your taste. You can even find Gluten Free flakes.
-
Quinoa :
Considered as a seed, not as a cereal. However, it can be eaten as a cereal. It is a food low in fat and therefore low in calories. It is very rich in essential amino acids, which are essential for the proper functioning of the body. You can eat it in salads to replace semolina or prepared as risottos, or even combine it with your oatmeal in the morning. We offer you a range of choices on our site.
-
Whole grain rye:
It is low in calories but a source of soluble and insoluble fiber. It helps to control cholesterol levels and prevent certain digestive problems, such as constipation. It is also a good ally for regulating your weight.
-
Rice:
Rich in starch and is a beneficial food for the intake of complex carbohydrates during the day. Rice is low in calories due to its minimal fat and sugar content. If you consume rice in the form of whole grain rice, it can provide you with an important supplement of dietary fiber, minerals and vitamins, which is recommended for good health. You can integrate it in your lunch or dinner.
How to choose your whole grain?
First of all, it is recommended to check your product and mention that it is part of the “whole grain”, make sure that this is mentioned on the packaging of your product.
Then you have to pay attention to the nutritional labels. Always read the name of the whole grain (for example, whole wheat, oatmeal, rice …) must necessarily be first in the list of ingredients. You should also think about checking the nutritional content.
Finally, be careful, we often tend to associate brown with all products that are complete, but brown is not always a sign of complete cereals. Indeed, it could be a food coloring inserted in the product.
Our final word:
According to nutritionists, breakfast is considered the most important meal of the day. It is thanks to it that we start our day with positivity, and it is thanks to it that we have to hold on until lunch. Breakfast provides us with the essential energy to stay active, to achieve this it is essential to include cereals that help to achieve this goal.
A breakfast with cereals allows us to cover part of our daily needs on the one hand and to feed us fiber, complex carbohydrates, proteins, vitamins on the other hand … In short: it is complete. To keep the same energy and positivity, it is necessary to also integrate cereals in your breakfast to continue your day.
Basically, make cereal your own ally because you won’t regret it, it will only bring you benefits. Don’t forget, Main herbalism thinks about you and your well-being. So take care of yourself, take care of your body, take care of your diet because nobody else will do it for you.
Because your health is our top priority, we will share other health benefits with you in the next coming articles so that you can have a better lifestyle thanks to natural and organic foods and ingredients.
Don’t forget to share with us the cereal that you like the most? and how do you cook it?
For any additional information or the addition of other tips, do not hesitate to react in comments.