By now you probably know that when it comes to grains the brown stuff is best, but you may not know why. When grains are refined, they lose the majority of their natural fibre and other nutrients like iron and B vitamins. Fibre boast many health benefits, including the ability to reduce risk of developing heart disease.
Fibre can be divided into two categories, soluble and insoluble. Soluble fibre is the kind that can help lower cholesterol levels and control blood sugars. It is found in foods like oat bran, barley, legumes, citrus fruits and some vegetables. Insouluble fibre is the “roughage” found in foods like wheat bran and the skins and seeds of fruits and vegetables. This type of fibre promotes regular bowels and keeps you feeling full longer, which can help reduce belly fat and risk of obesity.
According to the Heart and Stroke Foundation, people who include whole grains in their diet are 29 percent less likely to develop heart disease than those who don’t.
- add oatmeal into your breakfast repertoire
- experiment with barley in a risotto
- look for breads that have at least 4 grams of fiber per slice
- add quinoa or brown rice to soup