Cooking with whole grains will help you lose weight, regulate digestion, and lower your risk of a whole host of diseases. Shoot for at least three servings of whole grains per day for optimum results.
By doing so, you'll reduce your risk of stroke, type 2 diabetes, heart disease and obesity. Further studies are also showing that eating more whole grains reduces your risk of asthma, inflammatory disease, colorectal cancers, high blood pressure and even gum disease.
Unfortunately, many people turn their nose up at whole grains having developed a taste for “white” foods instead of their healthy “brown” counterparts.
The thing is, if you start adding in whole grains to your diet, your taste buds will change and adapt and soon you'll prefer the flavorful results of whole grains and think that their counterparts taste bland.
Think about it, you can take an empty calorie cookie and turn it into a much healthier part of your diet simply by using whole grain flour instead of white. What could be better than that?
Cooking with whole grains actually is a simple process. In some cases you simply switch the whole grain product for the non whole grain product with no adaptations. In other cases you may need to experiment a little to get a result that you enjoy.
There are so many different choices there is no reason, whatsoever, to eat things that you find repugnant or undesirable. Simply find something else to replace it so that you can get your three servings in per day.
Simple Ideas for Cooking with Whole Grains
Whole Grain Brown Rice — Cooking rice is not usually considered easy, whether it's white or brown.
However, many people have taken to using rice cookers with great success. However, whole grain brown rice can take three hours to cook in a rice cooker and often the results aren't optimal.
The best way to cook whole grain brown rice is the same way you cook noodles.
Put it in a huge pot of water, boil for thirty minutes, drain, then put back into the hot pot with a lid on it for 10 minutes while you put together the rest of the meal for perfect rice, every single time.
Sprinkle On the Grains — Believe it or not, you can easily add whole grains to your diet by simply sprinkling whole grains on your salads, as toppings on noodles, or by incorporating them into soups and stews.
Flax seed, wheat germ, and oats can be added without changing the flavor to many different dishes. A bowl of fruit sprinkled with oats tastes wonderful. Try it, you'll love the results.
Switch It Up — Start simply buying the whole grain versions of everything you already eat. One word of caution is cereal. Even if it says whole grain, but it is super sweet, you're losing the goodness of it. Try instead eating shredded wheat, with no added sugar with some fruit and honey on top.
This will avoid the sugar rush that will cause you to get hungry an hour after you eat. But other than that freely switch your bread, pasta, rice, tortillas, flour, and chips to their whole grain counter parts.
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