Whole Grain Fast Food Eating: The 11 Healthiest Whole Grains

Whole grain fast food eating is an excellent source of dietary fiber. Dietary fiber has many, many benefits. Fiber slows down the absorption of sugar into the bloodstream, for example.

Eating more whole grains can help regulate cholesterol levels in your body by increasing bile salts. It also helps to lower your risk of Type 2 Diabetes.

Finally, dietary fiber helps to keep you feeling full longer than foods without fiber – so you’ll eat less over time which will help with weight loss or weight control.”

Whole Grain Fast Food Eating
Whole Grain Fast Food Eating

“Whole grain bread is denser in calories than white bread because it’s made with more wheat flour, which has 85 percent of its weight as carbohydrate.”

What are the benefits of whole Grain Fast Food Eating?

The benefits of eating whole grains in your diet are numerous. Eating whole grains can help you lose weight, improve your digestion, prevent constipation, and lower your diabetes and heart disease risk.

Regulate blood sugar levels by slowing down the absorption of glucose into your bloodstream, lower cholesterol levels in your body, increase good bacteria to fight chronic yeast infections like candida, and promote a healthy digestive tract.

Whole grains are also rich in fiber, minerals, and vitamins, including vitamin E, the B-complex vitamins thiamin (B1), riboflavin (B2), niacin (B3), and folic acid. Whole grains also contain phytochemicals that act as antioxidants to protect against disease.

Why are whole Grain Fast Foods good for health?

Whole grains are high in complex carbohydrates, which provide energy and help your body function properly. The fiber found in whole grains helps prevent constipation, promotes good digestive health, and regulates blood sugar levels.

Whole grains can also lower cholesterol levels and reduce the risk of heart disease and diabetes. The high vitamin and mineral content in whole grains help your body fight infection, support a healthy immune system, and promote bone health.

Whole grain Apple Bran muffin from Au Bon Pain is a delicious treat that fits the bill when you’re looking for a snack with staying power to tide you over until your next meal. The satisfying combination of crunchy, juicy apple chunks and bran cereal, nestled in rich whole grain dough, will keep you full for hours.

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The 11 Healthiest Whole Grains You Should Be Eating:

1. Amaranth:

Amaranth is a gluten-free ancient grain that’s high in iron, magnesium, and fiber. Amaranth contains more calcium than any other unrefined grain—one cup delivers 60% of your daily value.

2. Barley:

This nutty-tasting whole grain will increase your intake of B vitamins, phosphorus, selenium, and manganese. Enjoy it in soup or as a side dish for an extra dose of fiber.

3. Brown Rice:

Eating brown rice is like doing cardio—it’s that good for your heart! This whole grain is rich in thiamine, niacin, magnesium, and manganese. The fiber found in brown rice helps lower cholesterol and decrease the risk of heart disease.

4. Buckwheat:

Nix blood sugar spikes by adding buckwheat to your diet. Buckwheat is rich in magnesium, which can help regulate blood sugar levels. It’s also a good source of iron and calcium, and it’s a complete protein.

5. Bulgur:

Bulgur is made from parboiled and dried wheat berries, making it easy to cook and quick to digest—a one-minute bowl of bulgur will leave you feeling satisfied for up to four hours! Bulgur is a great source of fiber, manganese, magnesium, iron, and zinc.

6. Kamut:

This ancient grain is similar to whole wheat in its nutritional profile, with double the protein content. Kamut contains more essential fatty acids than most other grains. The high levels of antioxidants in Kamut make it a powerful anti-aging food.

7. Millet:

Eating millet is like taking a multivitamin. This tiny grain contains almost every essential nutrient, including magnesium, manganese, copper, and B-vitamins. Millet is rich in fiber and helps balance blood sugar levels.

8. Oats:

Oats are a great source of soluble fiber, which helps lower cholesterol and blood pressure while slowing down the conversion of carbohydrates into sugar. Oats are rich in B vitamins, manganese, selenium, and zinc. They’re also a complete protein!

9. Popcorn:

Eating popcorn is like hugging your heart—it’s that good for your cardiovascular system! Popcorn is high in polyphenols, which help fight inflammation and decrease the risk of heart disease. It also contains iron, magnesium, and antioxidants which make for a healthy snack all around.

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10. Quinoa:

With more protein than any other grain, quinoa is a complete protein source. It contains all nine amino acids your body needs to function. Quinoa is also a good source of manganese, magnesium, and iron.

11. Red Rice:

Red rice contains antioxidants that may help prevent cancer, support liver health, and promote healthy blood sugar levels. It’s low in fat and rich in fiber. One-half cup of cooked red rice packs 25% of your daily value of manganese, an essential mineral that helps your body metabolize carbohydrates, fats, and proteins.

What are the best whole grains to eat?

The best option is to prepare your whole grains at home so you can be sure they are fresh and healthy.  If you do indulge in the occasional restaurant meal, choose menu options that include some form of vegetable or salad as well as a whole grain.

If ordering pizza, “request extra veggies on top of the cheese.” Request white meat chicken or turkey deli meat rather than the deep-fried kind. Or, if eating out is your only option for whole grains, at least order sandwiches on wholegrain bread.

What are the Disadvantages of Whole Grain Fast Foods?

Whole grains do have more calories than refined grains because they have more nutrients packed into each kernel. This means that portion size is the key to eating whole grains. Over-consumption of whole grains can cause weight gain.

“Whole grain bread is denser in calories than white bread because it’s made with more wheat flour, which has 85 percent of its weight as carbohydrate.”

“Just going from white bread to whole wheat bread can add an extra 4 pounds a year,”

The Bottom Line

Whole grains are the way of the future. If you’re not already incorporating them into your diet, it may be time to start. And if you’ve been eating brown rice for years and want something new, try mixing it with quinoa or barley!

There are so many ways to incorporate more whole grain foods into your life. This blog post has given some great ideas on how you can make this happen; now, all that’s left is deciding what works best for you. Have any questions? Leave a comment below, and we’ll do our best to answer promptly.

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