SO whats a whole grain exactly?
A whole grain is an unprocessed 'grain' made up of carbohydrate, fibres, proteins, vitamins and minerals all untouched in there original form. Whole grains come in the form of wholegrain rice, black, rice, red rice, bulgar wheat, buckwheat, barley and quinoa to name a few.
Processed or unrefined grains come in the forms of white rice, white bread/cakes/biscuits or anything made with white flours, pastas, cous cous (basically small pieces of pasta) and many breakfast cereals.
Whole grains offer a “complete package” of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process.
All whole grain kernels contain three parts: the bran, germ, and endosperm. Each section houses health-promoting nutrients. The bran is the fibre-rich outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals.
Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. The germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants. The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals.
These components have various effects on our bodies:
Us British people have a habit of sticking to the same grains...mostly rice and pasta. However, their is a number of other choices, and the importance to you biochemistry in having a diverse range of foods I can't express enough. So I have put together a list of grains for you to include into your diet, with portion sizes, how to prepare and nutrient values below and is also downloadable. Remember to check out my recipes for lots of ideas of what to do with all these grains -
Processed or unrefined grains come in the forms of white rice, white bread/cakes/biscuits or anything made with white flours, pastas, cous cous (basically small pieces of pasta) and many breakfast cereals.
Whole grains offer a “complete package” of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process.
All whole grain kernels contain three parts: the bran, germ, and endosperm. Each section houses health-promoting nutrients. The bran is the fibre-rich outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals.
Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. The germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants. The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals.
These components have various effects on our bodies:
- Bran and fibre slow the breakdown of starch into glucose—thus maintaining a steady blood sugar rather than causing sharp spikes.
- Fibre helps lower cholesterol as well as move waste through the digestive tract.
- Fibre may also help prevent the formation of small blood clots that can trigger heart attacks or strokes.
- Phytochemicals and essential minerals such as magnesium, selenium and copper found in whole grains may protect against some cancers.
Us British people have a habit of sticking to the same grains...mostly rice and pasta. However, their is a number of other choices, and the importance to you biochemistry in having a diverse range of foods I can't express enough. So I have put together a list of grains for you to include into your diet, with portion sizes, how to prepare and nutrient values below and is also downloadable. Remember to check out my recipes for lots of ideas of what to do with all these grains -
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What is a legumes exactly?
Legumes are large, fleshy, colourful plant seeds. Beans, peas, and lentils are all types of legumes. Vegetables such as beans and other legumes are an important source of protein. They are a key food in healthy diets and have many benefits.
Beans, lentils, and peas come in many options, cost little money, and are easy to find. Soft and earthy-flavoured, legumes can be eaten in many ways.
Beans and legumes are rich in plant protein, fibre, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. Most beans are also low in fat.
Legumes are similar to meat in nutrients, but with lower iron levels and no saturated fats. The high protein in legumes make them a great option in place of meat and dairy products. Vegetarians often substitute legumes for meat.
Legumes are a great source of fibre and may help you have regular bowel movements. Just 1 cup (240 ml) of cooked black beans will give you 15 grams (g) of fibre, which is about half of the recommended daily amount for adults.
Legumes are packed with nutrients. They are low in calories, but make you feel full. The body uses the carbohydrates in legumes slowly, over time, providing steady energy for the body, brain, and nervous system.
Eating more legumes as part of a healthy diet can help lower blood sugar, blood pressure, heart rate, and other heart disease and diabetes risks.
Beans and legumes contain antioxidants that help prevent cell damage and fight disease and ageing. The fibre and other nutrients benefit the digestive system, and may even help to prevent digestive cancers.
I have put together below a list of legumes and beans for you, to help with different types, portion sizes, nutritional value and how to prepare them. And always keep an eye out on my recipes to find lots of recipes including legumes and beans. As I absolutely love cooking with them!
Beans, lentils, and peas come in many options, cost little money, and are easy to find. Soft and earthy-flavoured, legumes can be eaten in many ways.
Beans and legumes are rich in plant protein, fibre, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. Most beans are also low in fat.
Legumes are similar to meat in nutrients, but with lower iron levels and no saturated fats. The high protein in legumes make them a great option in place of meat and dairy products. Vegetarians often substitute legumes for meat.
Legumes are a great source of fibre and may help you have regular bowel movements. Just 1 cup (240 ml) of cooked black beans will give you 15 grams (g) of fibre, which is about half of the recommended daily amount for adults.
Legumes are packed with nutrients. They are low in calories, but make you feel full. The body uses the carbohydrates in legumes slowly, over time, providing steady energy for the body, brain, and nervous system.
Eating more legumes as part of a healthy diet can help lower blood sugar, blood pressure, heart rate, and other heart disease and diabetes risks.
Beans and legumes contain antioxidants that help prevent cell damage and fight disease and ageing. The fibre and other nutrients benefit the digestive system, and may even help to prevent digestive cancers.
I have put together below a list of legumes and beans for you, to help with different types, portion sizes, nutritional value and how to prepare them. And always keep an eye out on my recipes to find lots of recipes including legumes and beans. As I absolutely love cooking with them!
Your browser does not support viewing this document. Click here to download the document.
And what about nuts and seeds?
Nuts and seeds contain mixtures of fats, including monounsaturated fatty acids, polyunsaturated fatty acids, and omega-3 fatty acids, along with saturated fat.
Nuts and seeds have been part of the human diet since Palaeolithic times. A few nuts, such as almonds and walnuts, and seeds, namely flax and chia, get most of the glory, but the fact is each nut and seed brings something beneficial to the table. While exact nutrient compositions vary, nuts and seeds are rich sources of heart-healthy fats, fibre, plant protein, essential vitamins and minerals, and other bio-active compounds, including an array of phytochemicals that appear to have antioxidant and anti-inflammatory properties.
Various components of nuts and seeds, such as heart-healthy monounsaturated and polyunsaturated fats, plant-based protein, fibre, vitamins, minerals, and phytochemicals may work together to offer protection against oxidation, inflammation, cancer, diabetes T2 and cardiovascular disease.
Please find 2 downloadable information sheets on both Nuts and seeds. Portion sizes, nutrients and benefits to help you to start adding all these examples into your new and healthy lifestyle -
Nuts and seeds have been part of the human diet since Palaeolithic times. A few nuts, such as almonds and walnuts, and seeds, namely flax and chia, get most of the glory, but the fact is each nut and seed brings something beneficial to the table. While exact nutrient compositions vary, nuts and seeds are rich sources of heart-healthy fats, fibre, plant protein, essential vitamins and minerals, and other bio-active compounds, including an array of phytochemicals that appear to have antioxidant and anti-inflammatory properties.
Various components of nuts and seeds, such as heart-healthy monounsaturated and polyunsaturated fats, plant-based protein, fibre, vitamins, minerals, and phytochemicals may work together to offer protection against oxidation, inflammation, cancer, diabetes T2 and cardiovascular disease.
Please find 2 downloadable information sheets on both Nuts and seeds. Portion sizes, nutrients and benefits to help you to start adding all these examples into your new and healthy lifestyle -
Your browser does not support viewing this document. Click here to download the document.
Your browser does not support viewing this document. Click here to download the document.
Now getting adding all these to your diet! Remember...variation equates to a more diverse microbiome! Which means a healthier and more efficient digestive system, a nutrient rich lifestyle diet to help fuel your bodies muscles, cells and organs, and a very happy gut. But more importantly, a very happy Life Coach!