According to a recent survey by the Nutrition Foundation of Italy (NFI) whole grains are excellent allies for psycho-physical well-being. To give a clear definition of whole grain but it is not easy, as there are many varieties. In general we can say that those are cereals that have not undergone any refining process, and which maintain their characteristics unchanged.
Already a third of Italian women have breakfast in the morning alternating genuine products such as whole grains, yogurt, honey and milk and, according to London-based research, make a right to basic breakfast of whole grains can help you lose weight.
Whole grains in fact diminish the feeling of hunger, reduce the risk of cardiovascular disease, help to maintain a proper level of insulin, decreasing the chances of developing diabetes type 2. They also contain B vitamins, vitamin E, minerals including iron, magnesium, zinc and selenium.
Eating whole grains is not enough to maintain a healthy and balanced life: you need to drink between a liter and a half and two liters of water a day, eat five servings of fruits and vegetables daily, do physical movement – even in a bland way but constant – are all basic rules for everyday well-being.
Anyway, wade through the myriad of colorful confections that we find in the supermarket in the breakfast department it is not simple: here are some simple guidelines to follow to choose whole grains.
First, the calories: the whole grains should be less than 300 kcal / 100 g. The calorie intake is in fact inversely proportional to the amount of fiber within the cereals. The higher the presence of fibers, less caloric are cereals.
We must also pay attention to all those that can be considered “unjustified added” such as sugar, raisins, coconut flakes dehydrated, hazelnuts and chocolate curls. They add nothing to nutritional level and it would be much healthier if we really want to make an addition to our cup of milk, and whole grains, replacing them with fresh dellafrutta.
Finally, here are some examples of healthy and balanced breakfast ensuring the right amount of calories needed to start the day and a reduced amount of sugar and fat.
classic breakfast: a cup of milk or of yogurt (200 ml), whole grains (30 g), an apple (150 g) for a total of 300 kcal.
Health-conscious breakfast: a cup of milk or of yogurt (200 ml), grains of rice and wheat flakes (30 g), an apple (150g), to 298 kcal. Rice and wheat in particular give energy but without making too many calories: ideal for those who are attentive to the line.
sweet breakfast: a cup of semi-skimmed milk or yoghurt (150 ml), slices wholemeal bread (50 g), jam (30 g), juice (100 ml), to 378 kcal. Better to opt for jam without added sugar or artificial, better still, choose the natural honey.