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Cereal Bread PNG Transparent Images

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Submitted by on Feb 24, 2020

Carbohydrates are central energy sources that we need for us to sustain a day’s activity. They are high in calories. Bread, noodles, cereals, pasta, rice and chapatti are examples. Except for potatoes, all carbohydrate foods are produced from grains. There are two kinds; the unrefined and refined.

Unrefined Grains

Unrefined grains are whole grains. They are made up of three parts, namely the endosperm, bran and the germ. The endosperm is a portion concentrated in starch. Eighty per cent of the grain is made up of it. The bran is abundant in dietary fiber, phytochemicals and vitamin B. It is found on the outermost layer of the grain. The last component is the germ. It is rich in protein and healthy fats.

Whole grains are responsible for fighting coronary heart disease, type 2 diabetes and certain cancers. Examples are brown rice, cracked wheat or bulgur, wild rice, barley, porridge oats, popcorn and refined grains. When the grains are milled, they are refined from the bran and germ, leaving the endosperm. They come in the form of white-white pasta, white rice and white bread.

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Fiber and Benefits

Fruits, vegetables and grains are a great source of dietary fiber, which helps maintain a healthy digestive system, regulates bowel movements and helps lower blood cholesterol. Fiber has two groups: soluble and insoluble. Soluble fiber dissolves in water. It is best to maintain blood sugar. It is readily available in beans, oat products and fruits. Insoluble fiber goes directly to the digestive system because it cannot be dissolved in water. It is also found in other vegetables and whole grains.

Moderation

For enhancement and maintenance of health, 33.33% of our meal should contain carbohydrates and starchy foods.

The GI Factor

Carbohydrates are classified according to their ability to raise blood sugar. To do this, the Glycaemic index is used. Low GI foods are recommended for type 2 diabetic patients. They should also be part of the diet more frequently than high GI foods.

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