• Monday , 24 Jul 2017
Published : 16 Mar 2017, 13:30:25AA-A+

Getting creative with grains & vegetables

Online Desk
The choices you make with respect to your diet and making modifications to what you eat can be a powerful means of managing your blood sugar levels.

This article presents information to help you make good choices when it comes to grains and vegetables.

With grains, the issue begins with whether they help you lose weight or help manage blood sugar.

However, without doubt, if you would like to eat grain foods, pick the ones that are the most nutritious. Whole grains are the best choice, considering their nutritive value (rich in vitamins, minerals, phytochemicals and fibre).

While buying packaged food, make sure you read the label to ensure that you are choosing a healthy grain. Many products labelled as "made with" or "containing" whole grain, do not have whole grain as the first ingredient.

To manage your blood sugar along with eating starchy food, it is very important that you do not choose processed white flour-based products, especially the ones with added sugar. It is ok to indulge occasionally, but do not make it a habit.

Examples of whole grain wheat products include 100% whole wheat bread, pasta, tortillas, and crackers. Apart from these, there are many options to choose from besides whole wheat products:

Whole oats/oatmeal, whole grain corn/corn meal, popcorn, brown rice, whole rye, whole grain barley, millet and quinoa.

For cereals, pick those with at least 3 grams of fiber per serving and less than 6 grams of sugar.

For vegetables, the non-starch variety are one food group where you can satisfy your appetite. You can definitely eat this group to your heart's content.

Vegetables are full of vitamins, minerals, fiber, and phytochemicals-and with so few calories and carbohydrate, everyone can enjoy more!

A minimum of 3-5 servings of vegetables a-day are recommended, the more the better.

A serving of vegetables is ½ cup of cooked vegetables or vegetable juice OR 1 cup of raw vegetables.

Some vegetables that could be included in your diet are Bean sprouts, beets, broccoli, cabbage, carrots, cauliflower, cucumber, eggplant, mushrooms, okra, onions, peppers, radishes, salad greens, sprouts, tomato, water chestnuts.

Source: Times of India

Editor : Golam Sarwar
Publisher : A. K. Azad
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