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Whole Grain Benefits

The No. 1 Cereals For Going No. 2, According To Nutritionists

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We are very concerned about our intestines. A short stroll through a supermarket cereal aisle – looking at the “grown-up” shelves – offers a glimpse of endless products that promise more blissful moves with just one bowl.

This is of course not a new phenomenon. Packaged granola had a health-oriented following starting in the late 1800s. And when oat bran became the high-fiber darling of the 1980s, “Saturday Night Live” featured Phil Hartman sitting on a pyramid of cereal bowls promoting the parody Colon stroke Grain.

Today we have more packaged cereals than ever to encourage efficient elimination, including one called Poop Like A Champion, created in 2016 to give customers “the ‘poop-phoric’ experience of feeding great, stress-free poop every day to have. create a judgment-free space where people can address their constipation problems, ”said Patsy Gannon, certified digestive health specialist and director of product development for the company.

But why are we so concerned about eating granola that makes us puke? Corresponding Maeve Webster, President of the food industry consultancy Menu matters, digestive health is becoming an even more important issue for consumers. “As more and more studies come out that confirm the central – literally and figuratively – role of the digestive system, I think we can see a growing number of products that focus solely on these issues or that bundle these issues into products that are function-oriented, “she told HuffPost notes that there has been increased awareness of the role of gut health in” energy, sleep, metabolism, weight loss and even beauty. “

The average American eats just 15 grams of fiber a day, well below that Food and Drug Administration recommends at least 28 grams. Actually, 95% of American adults and children not getting enough fiber. With scientists worried about “closing the fiber intake gap,” many of us could probably use a bowl of Colon Blow right now. studies show that 16% of Americans and 33.5% of adults over 60 have chronic constipation.

Why is fiber so important at breakfast?

Our intentions are usually clean in the morning (even when our guts are uncomfortably clamped), so it makes sense that many people with a “health before pleasure” mentality come to the first meal of the day. But does it really help to eat a lot of fiber at breakfast?

Registered nutritionist Marissa Meshulam told HuffPost that having breakfast “a good amount of fiber, protein and fat” helps manage hunger and energy throughout the day.

“There is no such thing as magical food, but if you enjoy breakfast cereals this is a great place to add a fibrous punch to your day,” added a registered nutritionist Chelsea Amer, When you add this in, you can hit the daily fiber recommendation.

“Breakfast is a nice time of day to be consistent in your choice of food,” RDN Sharon Palmer called. “Many people enjoy elimination benefits when they include it in the morning meal.”

But while it’s good to start with a high-fiber morning, RDN Amy Gorin said HuffPost, “You have to strive for a happy medium. You don’t want to overweight at one meal and then consume very little or no fiber at the next meal, as that would make your tummy less happy. Therefore, it is best to consume a moderate amount each time to build up the recommended amount. “

What to look for on the shelf

“Look for a grain that has both types of fiber, soluble and insoluble,” Gannon said. “Every fiber has a role, and when the two are combined, the poop takes it to the next level. Look for ingredients like oats or psyllium that contain both types of fiber. ”She recommends trying a gluten-free option if you’ve experienced fiber gas.

Amer suggested looking for a granola with less than 5 grams of added sugar and at least 5 grams of fiber per serving. RDN Vicki Shanta Retelny suggested looking for “whole grains” as an ingredient in the cereal nutritional table. Meshulam encouraged fiber seekers to look for expanded ingredient lists that include things like wheat bran, flaxseed, chia, chickpeas, oat bran, cassava root, pea protein, and beans.

If you’re on a keto, paleo, or other low-carb diet, it’s a good idea to look for low-carb, high-fiber grain products as these diets limit high-fiber ingredients like cereals, legumes, and fruits. “A low-fiber diet can cause short- and long-term health problems such as diarrhea, diverticulitis, colon cancer and bowel dysbiosis,” said Gannon. “You need to find other foods to make sure you hit your fiber goal.”

Add-ons for even more fiber

If you want to improve your fiber game even more, consider adding some toppings. First stop: flax. “Ground flaxseed, with about 2 grams of fiber per tablespoon, allows the body to absorb the nutrients more easily than by eating the whole flaxseed, which is harder to digest and can pass through the digestive system as a whole,” RDN Jerlyn Jones said HuffPost. “Adding a tablespoon of psyllium husk powder to your breakfast cereal is another easy way to increase the amount of fiber since it has a whopping 7 grams of fiber per serving.”

“Nuts are always great and almonds are the most fiber-dense nuts,” RDN Toby Smithson called. She also suggested chia seeds, flax seeds, diced pears, or berries. Amer is a big fan of berries and points out that they are among the fruits that are rich in fiber. Gorin is a fan of one particular berry topping: wild, uncultivated blueberries. “Adding a large serving of these high fiber, brain-boosting berries is a great way to start the day. These blue gemstones provide an incredible 6 grams of healthy fiber per cup. That’s 72% more than the blueberries that are grown, ”she said.

Gorin also offered cinnamon as a smart sprinkle. “It may be a surprising ingredient, but I happily recommend it as both a natural sweetener and a way to add fiber to your meal,” she said. “Just one teaspoon of cinnamon contains more than a gram of fiber. Ceylon cinnamon has a milder and more delicate taste, so you should try sprinkling it on your granola. In addition, it is bursting with health-promoting antioxidants. ”

Meshulam recommended This is it Crunchables Regarding the muesli topping: “These are dried apple and pumpkin seeds that provide a great mix of protein, fat and fiber. You can make what I call ‘adult granola’ by taking a good high-fiber, low-sugar choice and replenishing it with more fats, protein and fiber from natural sources. “

It is important to drink plenty of water with breakfast

Finally, there are a few things to consider when adding more fiber: slow pace, maximum hydration. “Gradually add fiber to avoid gastrointestinal discomfort,” Retelny said, pointing out the importance of drinking plenty of water with it.

Gannon also advocated hydration. “A common mistake people make is to eat a large portion of fiber but not drink enough water. The fiber absorbs the moisture in your system and your stool becomes dry, causing literal congestion in your colon. We recommend at least eight glasses of water a day and you should drink one or two glasses with your muesli. “

Top picks for high fiber grains

HuffPost may receive a percentage of purchases made through links on this page. Subject to price and availability changes.

Barbara’s puffin

Barbaras

Bob’s Red Mill Organic Oat Bran Hot Cereal

Bob’s red mill

“This granola has 7 grams of fiber per serving, which comes from oat bran, the outer layer of oat groats,” said Retelny. “It’s packed with soluble fiber that studies have shown can lower LDL (bad) cholesterol and satisfy your appetite for longer. You also get a protein punch with 7 grams per serving in this whole grain muesli. ”

Get Bob’s Red Mill Organic Oat Bran Hot Cereal for $ 11.19.

Cheerios

General mills

“Original Cheerios in the Yellow Box is a standby in my house because it’s a great tasting way to eat whole grain oats and get the recommended daily allowance of 3 grams of soluble fiber,” said Retelny. One serving of Cheerios contains 1 gram of soluble fiber. “Studies have shown that eating foods high in fiber, especially soluble fiber, can help reduce your risk of heart disease,” she said.

Get Cheerios for $ 4.99.

Ezekiel 4: 9 Sprouted Flourless Cereal Flakes

Ezekiel

“If you’re looking for a high-fiber granola that has a minimal amount of added sugar, this is a great choice,” said Gorin. “It consists of sprouted wheat, barley, millet, lentils, soybeans, spelled and malted barley and contains 6 grams of fiber per serving. You also get 8 grams of protein and only 3 grams of added sugar. ”

Get Ezekiel 4: 9 for $ 9.49.

Fiber one

General mills

“With 18 grams of fiber per serving, it’s crammed with insoluble fiber that can do wonders for regularity and ward off hunger,” said Retelny. “Make sure you are drinking enough water to make this high-fiber granola easier for your digestive system.”

Get Fiber One for $ 4.79.

Forager Bio Grain Free Os

Collector

Kellogg’s All-Bran Buds

Kelloggs

“Each serving contains 17 grams of fiber plus 5 grams of soluble fiber,” said Smithson. “It’s versatile, so you can eat it as a traditional cereal bowl with milk, make a trail mix with nuts and fruits, or mix in yogurt to boost your morning fiber dose.”

Get Kellogg’s All-Bran Buds for $ 3.74.

Type of grain: cranberry-almond

Kind

“I recommend this muesli because it’s made from whole-food ingredients,” said Gorin. “You get almonds, oats, sorghum, brown rice, cranberries, red rice, quinoa and amaranth – all of them provide digestive fiber. Each serving contains 4 grams of fiber and 6 grams of protein. ”

Get Kid Granola for $ 6.98.

Nature’s Path Flax Plus Multibran Flakes

Way of nature

Poop like a champion

Poop like a champion

When a name makes us laugh as much as this one, we couldn’t help but include it. It’s a wheat-free, gluten-free, and clean-label formula. One serving contains 14 grams of insoluble and 8 grams of soluble fiber for a total of 22 grams or 79% of your daily value.

Get Poop Like A Champion for $ 11.97.

Whole Grain Benefits

Healthy Food When Traveling in the Summer

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There is no doubt that your health is your wealth. So to take good care of your health, you need to eat healthy too. Our body is the result of what we put into it. When we eat unhealthy foods, the body soon becomes unhealthy. But if we are interested in keeping our bodies healthy, we need to eat healthy.

If you are planning a visit to Norway this summer, you can also check out Norway’s world class casinos. During your visit, casinos offer good quality food. There are many options of healthy food casinos to choose from. Check out https: //casinopånett.eu/ Eating healthy is also a great option.

Our guide tells you how to take healthy food with you when you travel. This will help maintain a healthy diet while traveling.

Bring your own snacks

If you are bringing your own food, make sure you eat during the trip. Because many of the restaurants you have come across on your trip are tempting enough to entice you to stop off. but don’t fall into their trap, for they don’t offer anything healthy or satisfying.

Pack yourself with fruit and homemade food as you take a road trip to visit a Las Vegas casino. Bringing along snack bars, nuts and sandwiches is considered a genuine health meal.

You can check out the list of groceries to take with you when you travel

  • Fruits: They are a source of vitamins and minerals that keep our diet balanced.
  • Vegetables: They are the best way to get iron-fortified foods.
  • Nuts: Nuts are great sources of fat, fiber, and protein, and they keep you feeling full longer. You avoid indulging in tempting foods as they will fill you up.
  • Snack Bars: If you like taste and nutrition at the same time, then these bag bars are a great option for you.
  • Whole grain crackers: Consuming whole grain snacks will keep you satisfied with Fotolog for a while, as they are high in fiber and protein, which the body is likely to digest slowly, filling you up.

Drink plenty of water

While you must be wondering what is water in the list of good and healthy foods. But keep this in mind, it’s the most important thing to add to your list.

While traveling, you need to drink enough water to flush out toxins and you will feel full. This way you stay away from tempting foods and don’t eat anything unhealthy.

Staying hydrated has many benefits, it makes you feel full of energy. You will feel better in the heat. By getting enough water, you will likely get rid of your cravings for unhealthy foods. It reduces the likelihood that you will feast on tempered foods. If you liked it, you can check out more of the author’s content. Benjamin Reppersen.

Stay somewhere with a kitchen

When booking your trip, consider booking your hotel near a kitchen or rental home. It will reduce the chances of consuming unhealthy foods throughout the trip. Having a kitchen near you can actually cook and eat healthily. There is usually a refrigerator in a kitchen, so it is easy to store fruits and vegetables.

This will avoid having to eat every meal outdoors. Eating out can not only be unhealthy but also expensive. Having a kitchen around you can make your meals easy to prepare, starting each day with a healthy breakfast and ending your day with a light and healthy dinner

diploma

While you are the one who follows a strict diet or loves to eat healthy and organic foods, our guide must have helped find the best options for healthy eating when traveling in summer. These tips can help you eat healthy after your trip as well as while traveling as they are very helpful in keeping your body healthy.

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Whole Grain Benefits

How to live longer: Whole grains can boost longevity Introduction

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In recent years, supermarkets have struggled to meet demand for healthier foods after the evidence of healthy eating increased. Fruits and vegetables are often revered for their endless benefits, but in recent years other foods have also proven to be buffers against a number of ailments. There is a growing line of research highlighting the health benefits of consuming whole grains and their potential longevity effects.

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Doctor Qi Sun, associate professor at Harvard Medical School, stated that a whole-grain diet is also “linked to a lower risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancer.”

The study was based on nutritional information from more than 100,000 men and women followed for more than 20 years.

Participants who replaced one serving of refined grains per day with whole grain products reduced their risk of death by eight percent over the study period.

Research suggests that the longevity effects are due to the compounds, particularly fiber, magnesium, vitamins, and phytochemicals.

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Dietary guidelines recommend eating at least three servings of whole grains a day, with a survivor reducing the overall risk of death by 5 percent.

A serving of whole grains is equivalent to 28 grams or 1 ounce, that’s three cups of popcorn, one cup of whole grain muesli or a slice of whole grain bread.

In addition, the results showed that the risk of death was reduced by 20 percent during the study period if a daily serving of red meat was replaced with whole grain products.

Sun said, “If you really look at whole grain consumption with other diseases, stroke, heart disease, and colon cancer, whole grains are consistently associated with lower risk for these diseases.

“Half of the grains that a person consumes every day should come from whole grain products.”

David Jacobs, a professor of epidemiology at the University of Minnesota School who was not involved in the study, commented: “[The study] showed, as some other studies have shown in several other contexts, that consumption of whole grains is associated with reduced all-cause mortality and mortality from cardiovascular disease, but not particularly strongly associated with mortality from cancer.

“It is a very difficult thing in nutritional epidemiology to separate such things and make certain statements.”

The researchers also explained that whole grains have a lower glycemic index, meaning they result in less increases and decreases in blood sugar, and explain how the food might protect against type 2 diabetes.

The Mayo Clinic notes that unrefined whole grains are a superior source of fiber when compared to other nutrients.

The health authority recommends adding them to your diet by “enjoying breakfasts that contain whole grains, such as whole bran flakes, whole wheat meal, or oatmeal”.

“Replace plan bagels with wholegrain toast or wholegrain bagels,” it continues. “Bring sandwiches with whole grain bread or rolls.”

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Whole Grain Benefits

Tom Brady reveals he doesn’t ‘eat much bread’ and experts say it can keep you young

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Tom Brady isn’t a fan of bread, but that didn’t stop him from becoming a Subway spokesperson.

The six-time NFL Super Bowl champion confirmed his new partnership with the global sandwich chain in an Instagram post he shared with his 10.1 million followers on Sunday.

“As this new commercial will tell you, I don’t eat a lot of bread, but at the end of the day I know size when I see it,” he wrote.

SPORTS WRITER RESPONSES TO TOM BRADY’S DIET REGIME

Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. While the NFL quarterback allegedly avoids bread to keep his digestive system in tip-top shape, it turns out that scraping bread off can help you look and feel young.

Registered nutritionist Maryann Walsh of Walsh Nutrition Consulting told Fox News that some carbohydrate-free guests report having more energy throughout the day. report that they have more energy throughout the day.

“Consuming large amounts of bread or refined carbohydrates can cause blood sugar spikes, followed by a blood sugar drop that makes you feel sluggish,” said Walsh. “By eliminating or significantly reducing bread, it can help some experience more sustained blood sugar levels, resulting in more sustained energy levels.”

She added, “Blood sugar spikes from overeating can accelerate aging, as Advanced Glycation End Products (aptly named AGEs) accelerate aging. AGEs are associated with increased oxidative stress and inflammation, leading to undesirable accelerated skin aging and joint inflammation, and an increased susceptibility to diseases such as diabetes and cardiovascular disease. “

A GUACAMOLE RECIPE APPROVED BY TOM BRADY: HOW TO MAKE IT AND WHAT IT IMPRESSES YOU

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten - key ingredients found in most commercially made breads.  (iStock)

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. (iStock)

Aside from potential energy and longevity, Walsh said avoiding bread could contribute to an overall leaner figure.

“Since bread is an important source of carbohydrates, it can cause water retention in the body, which can make many feel bloated,” she said. “Carbohydrates turn into glycogen in the body, and glycogen normally holds two to three times its weight in water. Because of this, when people start a low-carb diet, they lose weight quickly when they start out because, in addition to losing fat, often they don’t hold on as much water . “

EXPERT CALLS BRADY’S DIET ‘SKETCHY’

It’s not clear if the Tampa Bay Buccaneers quarterback watched a fountain of youth from cutting bread, but Brady’s personal chef – Allen Campbell – told Boston.com that the NFL star is following an organic, gluten-free diet to keep his guts healthy maintain health.

“Gluten is the protein in bread that can ‘react’ with our immune system,” said registered nutritionist Caroline Thomason in an interview with Fox News. “In people who are sensitive to gluten and who experience negative reactions when they eat bread, gluten increases the inflammation in their bodies.”

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

Gluten is a protein found in various types of grain, including wheat, barley, and rye.
(iStock)

She continued, “The symptoms of gluten intolerance can be insidious. These include rashes, indigestion, gas, headaches, and fatigue.”

THE AGE-DESPITE LIFESTYLE AUTHOR LOOKS DECADES YOUNGER THAN HE IS

Other symptoms of gluten sensitivity include joint pain, fatigue, and gastrointestinal issues, which she said can happen to people who have been diagnosed with celiac disease or not, according to Walsh.

“Gluten-free bread and pasta are available, but it’s important to note that just because a product is gluten-free doesn’t mean it’s low in carbohydrates,” said Walsh. “Anyone who hopes to feel better by doing without or reducing bread will want to enjoy gluten-free bread sparingly.”

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Jinan Banna, a nutrition professor at the University of Hawaii at Manoa, told Fox News that people who are not sensitive to gluten have little reason to avoid bread.

While there are benefits to not overeating, most people don't need to cut out carbohydrates or gluten to stay healthy.

While there are benefits to not overeating, most people don’t need to cut out carbohydrates or gluten to stay healthy.
(iStock)

“Bread is a source of carbohydrates that our bodies can use for energy, and it’s also rich in vitamins and minerals,” said Banna. “Whole grain bread also provides several grams of fiber per slice, which is important for digestive health, weight management, and maintaining heart health.”

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In addition to Brady’s bread- and gluten-free diet, the quarterback is also said to exclude selected vegetables from his diet for similar gut health reasons.

“Tom Brady is likely to exclude nightshades – tomatoes, eggplants, peppers, etc. – from his diet because they have also been shown to work with our immune systems,” said Thomason. “This is especially true for people with autoimmune diseases who are more prone to lower immune systems.”

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Brady’s representatives did not immediately respond to Fox News’ request for comment.

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