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Humans Are Supposed To Eat Whole Grains, But Most Of Us Are Eating Their Refined Versions

Humans Are Supposed To Eat Whole Grains, But Most Of Us Are Eating Their Refined Versions
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Whole grains don’t have the best reputation

Whole grains have a bad reputation as dull, stodgy foods eaten by people who spend too much time worrying about their diet. However, whole grains are actually delicious when properly prepared. Moreover, they are much better suited to our digestive systems compared with more refined foods. Even if you feel as though your digestive health is currently good, you will be pleasantly surprised by the positive side effects of eating whole grain foods on a regular basis.

Why whole grains are important for good health

Whole grains such as wheat and rye are naturally rich in nutrients such as fiber and B vitamins, but these are lost during the milling processes involved in producing “white” or refined products. This means that when you choose white bread, white pasta or other refined products, you are missing out on the valuable nutritional benefits of whole grain products. Switching to whole grain foods will boost your energy and overall health.

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Whole wheat vs white bread

The following table provides a great example of how whole grains are the better choice compared with refined foods. Consider the nutritional advantages of eating 100g of whole grain bread compared with a highly-refined white version of the same food:

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    Information Source: U.S. Department Of Agriculture 

    Not only does whole grain bread have significantly more protein and fiber, it also contains much higher quantities of calcium and iron. These nutrients are important for key bodily functions such as maintaining a resilient immune system and healthy red blood cells.

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    The role of fiber

    Popular wisdom teaches us that vegetables are the best source of dietary fiber but, in fact, whole grain foods often contain more fiber, gram for gram, than veggies. For example, consider the fiber content of a bowl of lettuce. Typically, a portion of lettuce contains only a couple of grams of fiber. When you bear in mind that we should be aiming for around 25g of fiber per day, it quickly becomes apparent that this will not make an appreciable difference to your digestive health! On the other hand, a serving of whole grain pasta contains at least 6g of fiber. Therefore, it is sensible to make whole grains a staple source of fiber in your diet.

    Fruit also contains fiber and should be eaten regularly, but relying on it as a main fiber source is not a sensible idea. While fruit contains healthy vitamins and minerals, it is often high in sugar which can place a strain on the body’s ability to regulate blood sugar levels if eaten to excess. To see how this might work in practice, consider the fiber content of an orange. Each orange has 3g of fiber, so eating several oranges each day would help you increase your fiber intake. However, an orange contains nearly 10g of sugar and so eating them on a frequent basis may not be the smartest move from a health perspective.

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    Caution: Introduce new foods slowly

    If you are looking to increase your intake of whole grains, change your diet over the course of a few weeks. Making a sudden change from a diet high in processed foods to one based around whole grains may trigger gastric side effects including flatulence and diarrhea. These symptoms are not dangerous, but they can be uncomfortable and embarrassing. You can make life easier (and help your stomach adapt) by gradually phasing out refined or “white” carbohydrates and substituting whole grain versions in their place. Start by swapping your white bread for a whole grain brand, then your spaghetti, and so on. Within a couple of weeks, you should notice an improvement in your energy levels and digestive health.

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    Jay Hill

    Jay writes about communication and happiness on Lifehack.

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    Last Updated on July 12, 2021

    100 Incredible Life Hacks That Make Life So Much Easier

    100 Incredible Life Hacks That Make Life So Much Easier
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    Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

    By tweaking little things in your daily life, it can make your life much more convenient!

    Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

    83 tie a small piece of bright colored fabric

      84 write random letter

        85 use a rubberband

          86 dorm smell bad

            87 lean your phone on your sunglassess

              89 how to waterproof your shoes

                90 take a picture of the name card

                  91 iron inside out

                    92 old newspaper

                      93 tumble try shoes

                        keep a card like this

                          SONY DSC

                            94 soap bar

                              95 make a hole

                                96 drop the battery

                                  97 use a coozie

                                    98 when taking a picture

                                      use a clean dust pan

                                        try a pants hanger

                                          use your cellphone light

                                            use a spring from an old pen

                                              quick and easy iphone speaker

                                                user binder clips

                                                  wrap a wet paper towel around your beverage

                                                    put pancake mix in a ketchup bottle

                                                      clean out an old lotion bottle for your beach

                                                        use a muffin tin to serve condiments at a bbq

                                                          doritos are great for kindling

                                                            use nail polish to identify different keys

                                                              use a hanging shoe rack to store cleaning supplies

                                                                freeze grapes to chill white wine without

                                                                  use paper clips to organize your cables

                                                                    almost finished your jar of nutella

                                                                      sick of having a box full of tangled

                                                                        unroll the rim to increase the capacity

                                                                          cut open toilet paper rolls and use as a cuff

                                                                            remove the stem from strawberries

                                                                              turn an old bottle into a simple little cord holder

                                                                                for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                  how to fold a fitted bed sheet

                                                                                    tired of snoozing past your alarm

                                                                                      place a rubber band around an open paint can to wipe your brush on

                                                                                        ut a wooden spoon across a boiling pot

                                                                                          use bread clips to save flip-flops

                                                                                            take pictures of friends holding items

                                                                                              how i always know which headphone is the left one

                                                                                                put a stocking over the end of a vacuum

                                                                                                  How to make sure you drink enough water

                                                                                                    user a can opener to open blister

                                                                                                      good sandwich guide

                                                                                                        turn your muffin pans upside down

                                                                                                          50 pounds of groceries and living on the 5th floor

                                                                                                            the right way to make a blt

                                                                                                              add one teaspoon of baking soda

                                                                                                                38

                                                                                                                  hair straighteners equals to collar irons

                                                                                                                    stack your clothes vertically to see them all

                                                                                                                      the right way to make cookies in the summer

                                                                                                                        how to clean a blender

                                                                                                                          the right way to eat a popsicle

                                                                                                                            use bread clips to label and organize power cords

                                                                                                                              to get the built up residue off of your shower head

                                                                                                                                user a hair clip to orgainize long wires

                                                                                                                                  a frozen saturated sponge in a bag

                                                                                                                                    rub stuck zipper teeth with a graphite pencil

                                                                                                                                      use a soda pop tab

                                                                                                                                        50

                                                                                                                                          51 How to multiply large numbers in your head.

                                                                                                                                            52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                              rub a walnut on damaged wooden furniture

                                                                                                                                                kids fall out of bed

                                                                                                                                                  use toothpaste to clear up hazy car

                                                                                                                                                    58

                                                                                                                                                      59 keep pizza out while driving home

                                                                                                                                                        60 put your straw through the tab to keep it from rising

                                                                                                                                                          hold oreos with a fork so your fingers

                                                                                                                                                            Never lose your remotes again

                                                                                                                                                              hiding your emergency money

                                                                                                                                                                use a bread tab to hold your spot on a roll

                                                                                                                                                                  if you are at a hotel and run out of chargers

                                                                                                                                                                    keep a square of cardboard in a ziplock bag

                                                                                                                                                                      If you need to pee or smoke at a bar

                                                                                                                                                                        drill holes in the bottom of your garbage

                                                                                                                                                                          use an accented letter as your passcode

                                                                                                                                                                            use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                              do something unusual when locking the door

                                                                                                                                                                                when heating leftovers space out a circle in the middle

                                                                                                                                                                                  dont burn yourself in those hard to reach candles

                                                                                                                                                                                    put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                      75 use a piece of paper to organize

                                                                                                                                                                                        use half a pool noodle

                                                                                                                                                                                          pencil case to store cables

                                                                                                                                                                                            78 clothespin to hold nail

                                                                                                                                                                                              79 make blts

                                                                                                                                                                                                80 take a picture of your fridge

                                                                                                                                                                                                  81 fill plastic water bottles

                                                                                                                                                                                                    82 right ways to eat chips

                                                                                                                                                                                                      99 if your plug keeps failing

                                                                                                                                                                                                        100 put the banana on the wire

                                                                                                                                                                                                          88 before you throw away a post it

                                                                                                                                                                                                            Source: Reddit LifeProTips

                                                                                                                                                                                                            There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                            30 Brilliant Camping Hacks I Wish I Knew Earlier

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