Cereal group foods, which include cereal grains such as wheat, rice, corn, rye and oats and products made from them, are the basic food group of the Turkish society. One-third of the people in the world use wheat, and one-fourth use rice.
Whole grains, which enable us to feel vigorous and full for a long time by ensuring that energy is used in the body in a slow and balanced way, have many benefits beyond the treatment of obesity. To start the day with a balanced breakfast, we need to choose low-fat foods rich in complex carbohydrates, protein, fiber, vitamins and minerals.
Whole grain breakfast cereals meet all of these needs with their rich and balanced content.
Also:
• It helps prevent fluctuations in blood sugar with the complex carbohydrates and fiber they contain.
• It ensures that energy is used in the body in a slow and balanced manner, making us feel vigorous and full for a long time.
• It is time. It offers an extremely practical, healthy and ideal breakfast even for those of us who are very limited.
• It allows us to benefit from all the benefits of milk by supporting the milk consumption, which is very low in our country.
Benefits of Whole Grain Flour and Products
Foods made from whole grains are rich in vitamins, minerals and dietary fiber because the germ and bran of the grain are not separated. Whole grain products have lower calorie values.
Whole grain products are very rich in fiber content. Consuming foods with high fiber content ensures smooth bowel movements. In many reports and articles written on the relationship between nutrition and disease, the role of nutrients in chronic diseases has been investigated and it has been determined that foods, especially the fiber contained in whole grains, have beneficial effects on health.
The Effect of Whole Grains on Diseases
Reduces the risk of diabetes. Whole grains are very rich in fiber. The soluble fiber found in whole grains slows down the absorption and digestion of carbohydrates, reducing our body's need for insulin.
Thanks to the insoluble fiber found in whole grains, the transit time of food through the intestines is shortened, allowing for the absorption of carbohydrates. creates enough time. That is, as fiber intake increases, the risk of diabetes decreases. Studies have found that consumption of whole grains reduces the risk of type 2 diabetes, a disease that occurs when there is constantly high levels of sugar (glucose) in the blood.
It is friendly to the heart and vessels
Research has determined that consumption of whole wheat bread, rye products and whole grain breakfast reduces the risk of cardiovascular diseases. In a study conducted on British vegetarians, it was determined that the death rate from cardiovascular diseases decreased with the consumption of whole grain bread.
Fights cancer
As a result of the research, it was determined that the consumption of whole grains prevents cancer. Protective effects have also been found. It has been reported that digestive system cancers such as colon-rectum cancers, stomach cancers, and endometrium and pancreatic cancers are less common in people who consume whole grain bread or pasta, bread made from unsifted flour, or brown bread.
It is effective in the treatment of obesity
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In obesity treatment, it is necessary to consume plenty of fiber. Pulp foods require a lot of chewing. Therefore, it prolongs the eating time; They increase the feeling of fullness by slowing down the digestion in the stomach and the rate of stomach emptying. Whole grain products increase insulin sensitivity and play an important role in weight loss by providing a feeling of fullness due to the fiber they contain, especially in obesity patients with insulin resistance.
Recommendations for Whole Grains
• We should not forget that by consuming whole grain products, we will reduce our risk of contracting chronic diseases.
• Those who want to be healthy or are at risk of developing diseases such as diabetes, heart disease and cancer can easily consume whole grain foods, taking into account their daily energy needs.
/> • The amount to be consumed in whole grain products varies depending on your weight and physical activity. While 3-4 thin slices of bread (75-100 g) per day are sufficient for less active and obese people, weak people, growing children, young people and those working hard can eat 3-5 times this.
• Whole grain products at least 6 times a day. You can consume it in portions. 6 servings; 6 slices of bread or It is equal to 3 slices of bread, 1 ladle of whole wheat soup, 4 tablespoons of shelled rice or 4 tablespoons of whole wheat pasta. • When shopping, we should choose whole grain products. We need to pay attention to the low amount of fat and salt in some ready-to-eat whole grain products (cakes, cookies, etc.). The best way to do this is to become knowledgeable about reading labels and make reading labels a habit.
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