Whole grains: Calories and nutritional value

Whole grains protect the heart, reduce the risk of cancer, help with weight loss and keep you full longer.

But many of them do not have the best taste.

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Wholemeal products are produced from wholemeal flour, ie flour for the preparation of which the whole grain of the grain was used, in contrast to the white (processed) flour, which comes from only a part of the seed, the endosperm.

The nutritional value of whole grain products lies in the fact that during the milling, the husk and germ of cereals are used, which have valuable vitamins, minerals, trace elements and fiber.

Whole grains also contain good slow-burning carbohydrates, proteins, antioxidants and good fats.

See four important and tasty whole grains.

Brown rice: Replacing white rice with brown is an easy way to get more fiber, vitamins and minerals. Combine it with lean protein and vegetables. From a cup of cooked brown rice you will get: 248 calories, 2 g fat (0 g saturated fat), 52 g carbohydrates, 1 g sugar, 8 mg sodium, 3 g fiber, 6 g protein.

Quinoa: It has become very popular in recent years, it looks like brown rice, but it is richer in protein, which makes it an excellent food for vegetarians and vegans. One cup of cooked quinoa gives you 222 calories, 4 g fat (0 g saturated), 39 g carbohydrates, 0 g sugar, 13 mg sodium, 5 g fiber, 8 g protein.

Oats: It is an important source of fiber and keeps you full for longer. Put oats in your breakfast, but avoid processed oat cereals that are high in sugar. A cup of oats gives you 307 calories, 5 g fat (1 g saturated), 55 g carbohydrates, 1 g sugar, 5 mg sodium, 8 g fiber, 11 g protein.

Barley: Thanks to its rich and spicy taste, barley is the perfect addition to soups, dishes with vegetables or any recipe that wants rice or cereals. From one cup you will get 193 calories, 1 g fat (0 g saturated), 44 g carbohydrates, 0 g sugar, 5 mg sodium, 6 g fiber, 4 g protein.