Workouts & Nutrition

Gains with Grains

. Carbohydrates, Training and Diet

Wholegrains are the new hero of the carb family. If you’re barley eating any then it might be time to inject some teff, sorghum or bulgur into your diet. The list of different wholegrains has expanded alongside their incredible health benefits. Here is the latest information so you can millet it over.

New research has shown that wholegrains have high levels of antioxidants which can increase your lifespan. The more you eat the longer you live. The combination of fibre and antioxidants strengthens the immune system and prevents diseases like cancer, heart disease and diabetes.

Wholegrains also contain healthy fats, Vitamin E and a tonne of protein making them the perfect workout food. They make your digestion and toilet time easier and fill you up. People who eat less refined foods and more whole grains weigh less and hold more muscle. If you’re avoiding these powerful carbs then you may be feeling a little stale.

Oats in the morning and bread for lunch is a good start but you may like to branch out if you’re looking to feel healthier and more spelt. There are loads of exciting, new wholegrains that have been identified and they all have something unique to offer. Unprocessed wholegrains should always be your number one choice.

When buying packaged wholegrains check the food label carefully. Look for wholegrains as the first ingredient listed and make sure the word ‘whole’ is listed before any grain ingredient. The product should have a high fibre content and few ingredients listed alongside the wholegrains.

Amaranth is a fantastic wholegrain that has a delicious, nutty flavour. It tastes similar to brown rice and can be added to salads or eaten on its own. Teff is also ideal for salads and contains the most protein of any grain at 120mg per cup. It has a light, sweet flavour. If you’re tired of oats then triticale is a great alternative. It’s also high in protein and tastes like a cross between rye and wheat.

Wild rice is a delicious substitute for white rice and makes your dishes look a bit special with its dark appearance. It has thirty times more antioxidants than white rice. Also, lookout for sorghum, bulgur and kamut which are extremely nutritious. Quinoa is a complete protein and millet has been shown to protect against stomach ulcers. Refrigerate grains for a better performance.

Increase your wholegrain intake by having a breakfast of oats or wholegrain toast and whole grain pasta or tortillas for lunch. Incorporate wholegrain couscous, bulgur, quinoa or tabouleh into your dinner menu. Add barley and brown rice to soups and use wild rice instead of white rice as a side dish. Try adding wholegrains such as oats or grains into your desserts and baking.

Common, cheaper wholegrains such as wheat, oats and popcorn will still give you a huge nutritional boost. If you want to add an additional phytochemical and protein punch, then add more of the newer wholegrains into your diet. No one can afford to leave this powerful carb oat of their diet. It’s time to go with the grain so you can lead a longer, healthier life.

From @zap_fit