Healthy Grains and Starches


 

healthy grains

Adding modest portions of complex carbohydrates to our daily meals and snacks can offer HUGE benefits to our overall health. But there is a 'catch' – all carbohydrates are NOT equal in nutrition and digest-ability. The Dietary Guidelines for Adult Singaporeans recommend that we eat sufficient amounts of grains especially whole grains. Adults should aim to consume whole grains instead of refined grains wherever possible.

Here are some of the features which are often recommend when selecting healthy grains and starches:

  • Whole grains - unrefined or polished (these processes strip grains of their natural fibers, B vitamins, and minerals)
  • Un-processed - minimally manipulated by man or machines, as close to their natural state as possible
  • NO added chemicals (artificial preservatives, colors, flavors, or stabilizers) Some of the perks that these carbohydrates provide include: - improved regularity and prolonged feelings of satiety after meals (from the fiber)- better blood sugar stability - more consistent energy levels throughout the day- more efficient metabolic function (from the B vitamins)- reduced cravings for sweets- superior overall balance to your daily food choices. Below is a list of fiber-rich gluten-free grains. Again, even if you’re not gluten intolerant, these are easy-to-digest nutritious options. All are easy to cook and incorporate in recipes for soup, porridge, risotto, stir-fry, baked goods, etc.