Wholegrains Vs Refined grains | What's the Difference?
768 بار بازدید -
2 سال پیش
-
I'm sure many of you
I'm sure many of you would be able to differentiate between whole grains and refined grains. Nonetheless, coach Alvin will be giving a more in-depth explanation of whole grains and why you should be including them in your daily meals!
You may refer to these links for nutritious Whole Grain products:
SEEDS OF CHANGE Organic Seven Whole Grains: https://amzn.to/3OSolVX
WASA Whole Grain Swedish Crispbread: https://amzn.to/3nyUKo8
365 by Whole Foods Market, Quinoa White Organic: https://amzn.to/3OXHk0E
65 by Whole Foods Market, Super Grains Organic : https://amzn.to/3Ag6d3x
Angelic Bakehouse 7-Grain Wraps: https://amzn.to/3y72H8Z
Support us by donating on patreon : Patreon: fitivate
Sg Dr Wellness podcast: https://open.spotify.com/show/2Cu1yTR...
Free home based workout for all - https://fitivate.com/fitness/
Fitivate YouTube channel: fitivate
Fitivate e-shop for wellness product - 10% off first time buyers ( SINGAPORE AUDIENCE ONLY ) https://fitivate.com/shop/
Visit our health and wellness website: https://fitivate.com and facebook @feelfitivated
Visit our clinic website: https://www.vitacare-clinic.com
and our facebook @vitacarefamily
Today, it’s Coach Alvin’s turn to share nutritional and fitness tips that matter. In this episode, I will be talking about the difference between whole grains and refined grains.
Yes, I know many of you might already know how to distinguish between the two, but I will take the next few minutes to dwell into the details that
make whole grains the choice carbohydrate to fuel you for the day.
What exactly makes whole grain wholesome?
Wholegrains actually contain the entire grain – the bran, germ and endosperm.
Where the bran is a Multi-layered outer crust of the edible kernel which contains antioxidants, B-vitamins and fiber.
The Endosperm acts as the germ’s food supply, which mainly contains starch and protein.
And the germ is the Embryo which can sprout into a new plant and contains B-vitamins, minerals, protein and healthy fats.
Examples of whole grains include Oatmeal, Quinoa, brown rice, corn, barley, spelt, buckwheat, whole wheat bread.
Refined grains on the other hand are whole grains that have been milled and processed to remove the bran and germ, leaving only the starchy endosperm.
This results in the massive loss of nutrients, vitamins and fiber and also causes the Glycemic Index to increase.
Examples of refined grain foods include white flour, white rice, white bread.
And as all health professionals cannot emphasize enough, It is important to eat more whole grains as opposed to refined ones for your carbohydrate intake.
Benefits of whole grains are far reaching and include:
The rich fiber content helps to maintain good gut health, prevent chronic illnesses, make you feel fuller faster, thus reducing the chances of overeating.
It also contains more vitamins and minerals such as Vitamins E, B6, K, Magnesium, Potassium, Calcium, Selenium as compared to refined grains.
Some tips to incorporate more whole grains in your diet can include:
For breakfast, switch from white bread to wholemeal bread, or substitute with a cup of instant oatmeal topped with fruit slices or mixed with Greek yoghurt.
For lunch or dinner, substitute white rice for brown, red or multigrain rice, but if the consistency of whole grains do not suit your taste buds, you can try to mix white rice with a portion of whole grains.
We hope that the next time you have your meal, whole grains will be your choice carbohydrate source.
If you are eating out and unable to find brown rice, scale down on your white rice intake and substitute with more vegetables instead.
00:00 Intro
00:44 What makes whole grain wholesome?
01:33 What are refined grains?
02:13 Benefits of whole grains
02:43 Tips to incorporate whole grains in your diet
#wholegrain #benefitsofwholgrain #SgDrWellness #Vitacarefamily #Fitivate #CSKaesthetics #DrChenYiming #Singaporedoctor #Youtube #Singaporeclinic #Familymedicine #Healthiswealth #preventionisbetterthancure #Singapore
You may refer to these links for nutritious Whole Grain products:
SEEDS OF CHANGE Organic Seven Whole Grains: https://amzn.to/3OSolVX
WASA Whole Grain Swedish Crispbread: https://amzn.to/3nyUKo8
365 by Whole Foods Market, Quinoa White Organic: https://amzn.to/3OXHk0E
65 by Whole Foods Market, Super Grains Organic : https://amzn.to/3Ag6d3x
Angelic Bakehouse 7-Grain Wraps: https://amzn.to/3y72H8Z
Support us by donating on patreon : Patreon: fitivate
Sg Dr Wellness podcast: https://open.spotify.com/show/2Cu1yTR...
Free home based workout for all - https://fitivate.com/fitness/
Fitivate YouTube channel: fitivate
Fitivate e-shop for wellness product - 10% off first time buyers ( SINGAPORE AUDIENCE ONLY ) https://fitivate.com/shop/
Visit our health and wellness website: https://fitivate.com and facebook @feelfitivated
Visit our clinic website: https://www.vitacare-clinic.com
and our facebook @vitacarefamily
Today, it’s Coach Alvin’s turn to share nutritional and fitness tips that matter. In this episode, I will be talking about the difference between whole grains and refined grains.
Yes, I know many of you might already know how to distinguish between the two, but I will take the next few minutes to dwell into the details that
make whole grains the choice carbohydrate to fuel you for the day.
What exactly makes whole grain wholesome?
Wholegrains actually contain the entire grain – the bran, germ and endosperm.
Where the bran is a Multi-layered outer crust of the edible kernel which contains antioxidants, B-vitamins and fiber.
The Endosperm acts as the germ’s food supply, which mainly contains starch and protein.
And the germ is the Embryo which can sprout into a new plant and contains B-vitamins, minerals, protein and healthy fats.
Examples of whole grains include Oatmeal, Quinoa, brown rice, corn, barley, spelt, buckwheat, whole wheat bread.
Refined grains on the other hand are whole grains that have been milled and processed to remove the bran and germ, leaving only the starchy endosperm.
This results in the massive loss of nutrients, vitamins and fiber and also causes the Glycemic Index to increase.
Examples of refined grain foods include white flour, white rice, white bread.
And as all health professionals cannot emphasize enough, It is important to eat more whole grains as opposed to refined ones for your carbohydrate intake.
Benefits of whole grains are far reaching and include:
The rich fiber content helps to maintain good gut health, prevent chronic illnesses, make you feel fuller faster, thus reducing the chances of overeating.
It also contains more vitamins and minerals such as Vitamins E, B6, K, Magnesium, Potassium, Calcium, Selenium as compared to refined grains.
Some tips to incorporate more whole grains in your diet can include:
For breakfast, switch from white bread to wholemeal bread, or substitute with a cup of instant oatmeal topped with fruit slices or mixed with Greek yoghurt.
For lunch or dinner, substitute white rice for brown, red or multigrain rice, but if the consistency of whole grains do not suit your taste buds, you can try to mix white rice with a portion of whole grains.
We hope that the next time you have your meal, whole grains will be your choice carbohydrate source.
If you are eating out and unable to find brown rice, scale down on your white rice intake and substitute with more vegetables instead.
00:00 Intro
00:44 What makes whole grain wholesome?
01:33 What are refined grains?
02:13 Benefits of whole grains
02:43 Tips to incorporate whole grains in your diet
#wholegrain #benefitsofwholgrain #SgDrWellness #Vitacarefamily #Fitivate #CSKaesthetics #DrChenYiming #Singaporedoctor #Youtube #Singaporeclinic #Familymedicine #Healthiswealth #preventionisbetterthancure #Singapore
2 سال پیش
در تاریخ 1401/04/11 منتشر شده
است.
768
بـار بازدید شده