Stay healthy is everyone’s goal, very often everything starts fromsupply. A’wrong diet, unhealthy and unbalanced in the long run can lead to negative effects on our body.
A mistake that is often made is to think that by consuming only whole foods is sufficient to remain healthy and above all that he does not gain weight. But this is not the reality. There is a false myth about slimming thanks to Whole grains, does not magically lose weight by consuming foods or substituting whole foods for refined foods. Eating whole wheat certainly has many benefits for our body, but that doesn’t mean it will always do well.
There is an underlying error in this matter. Many people claim that i whole products are completely different from those refined. Surely the is different processing on an industrial level. During refiningin fact, most of the fibers food, of the vitamins and gods minerals, they get lost. In this way, the foods will be less nutritious than the whole products which keep their nutritional characteristics intact.
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But, for example, if we focus onglycemic index, the brown rice has 59 of IG, while white rice 64, both bring about 330-340 Kcal per 100 gramstherefore the glycemic and insulin response will be almost the same since they differ little. So wholemeal products are not always less caloric and healthier, it also depends on the lifestyle, the movement that takes place during the day and many other factors.
Whole foods they are all the products that have not undergone refining processes, in this way most of them are preserved nutritional properties.
Whole foods contain all the elements of the berry, be there bran, that the germ that theendosperm.
- The bran it is the outer shell of the bean. Provides proteins, vitamins, minerals and fiber.
- The germ is located inside the bean. It is rich in vitamins and unsaturated fats.
- The endosperm it is the reserve of nutrients and energy. It is made up of starches and proteins.
During the refining phase, the bran and the germ are eliminated, the endosperm is maintained. For this reason, foods prepared with refined flour result in a higher calorie intake.
What are the foods that we can define as whole?
The answer is simple, all foods that do not undergo a refining process and that provide good quantities of fiber are whole.
- cereals (amaranth, oats, bulghur, spelled, wheat, buckwheat, corn, millet, barley, quinoa, rice, rye, sorghum);
- legumes (chickpeas, beans, broad beans, lentils, peas, soybeans);
- fresh fruit (apricots, bananas, figs, apples, pears);
- dried fruit (peanuts, carobs, chestnuts, figs, walnuts, almonds);
- vegetable (garlic, asparagus, artichokes, carrots, cabbage, chicory, onions, aubergines, spinach, pumpkin).
Benefits of whole foods
- Immune defenses improve;
- protect cells from the action of free radicals;
- prevent type 2 diabetes;
- regulate blood pressure;
- excellent against cholesterol;
- prevent any heart ailments;
- they promote a sense of satiety and counteract the accumulation of fats;
- they promote intestinal motility and the proper functioning of the intestine, preventing constipation and diarrhea;
- prevent tumor forms of the gastrointestinal tract;
- they bring more vitamins, minerals, fiber and phytonutrients than refined foods.
Is eating whole wheat bad for the kidneys?
No, eating wholemeal seems to have no contraindication to kidneys. Obviously, as with all other foods, it is theabuse to determine negative health implications, but if they are consumed in a balanced and correct way there are no particular risks that the kidneys face. Therefore do not overdo it, follow a varied diet.
Contraindications of the abuse of whole products
Whole foods are advised for some people, let’s see to whom.
- For those suffering from acute colitis and irritable bowel syndrome.
- To patients with chronic intestinal diseases.
- To those who suffer from diverticulosis.
- To those who have problems with meteorism.
- To those with gastroesophageal reflux, gastritis and dyspepsias.