Replace Refined Carbohydrates With Whole Grains
By Amy Silva
Carbohydrates play an important role providing energy for our bodies. They can be found in a variety of foods, and not all of them should have a bad reputation like that of refine carbs that are loaded with sugar. Sugary carbs provide a quick burst of energy but often lead to a crash later, whereas healthy carbohydrate options keep you fuller and provide lasting energy to get you from meal to meal.
Whole grains are a great way to add healthy carbohydrates to your diet, and there are many options that can easily replace the refined carbs that have become popular in modern times. There are even whole grains that are free of gluten for those with sensitivities. Quinoa is one whole grain that's a great staple food for vegans and vegetarians because it has all the essential amino acids our bodies don't make on its own, making it a complete protein. If you aren't a fan of quinoa, there are plenty of other whole grain options to try.
Potential Health Benefits of Adding Whole Grain Foods to Your Diet
Whole grains have vitamins and minerals, are high in fiber and contain antioxidants. Some minerals include copper, potassium, iron and magnesium. Depending on the type of whole grains you eat you can enjoy potential benefits such as lower cholesterol, better heart and digestive health, and they may even lower the risk of certain cancers and promote weight loss.
Whole Grain Substitutes
Substituting whole grains for unhealthy carb options, such as white flour that's highly refined, doesn't mean your food will be boring. There are a variety of options for different types of whole grain replacements for flour, cereal, tortillas and more. These include products made with whole wheat, quinoa, barley, buckwheat, corn and others. You can easily replace meals and snacks with healthy whole grain options. Here are a few ideas:
- Breakfast - Replace sugary cereal options and white flour pancakes with whole grains, or add oatmeal or whole grain bagels to your morning in place of cereal
- Lunch - Use whole wheat or corn tortillas for wraps or quesadillas, or whole wheat bread for sandwiches
- Dinner - Brown rice, quinoa and whole wheat pasta replace white rice and regular pasta
- Snacks - Popcorn and whole wheat crackers are great options to replace chips or unhealthy cracker types
Swapping out unhealthy carbs for whole grain options may have health benefits, keep you feeling fuller between meals and provide lasting energy throughout the day. There are different options for each meal making it easy to incorporate more whole grain foods into your diet.
To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Fort Lauderdale, Fla.