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Whole grains and whole grains must be eaten to the right extent

Whole grains and whole grains must be eaten to the right extent

Consume whole grains and cereals is something recommended for a good functioning of the body, especially with regard to the digestive system. After all, these foods, increasingly used as a source of fiber, help in proper digestion, preventing constipation, reducing cholesterol and high triglyceride rates, preventing diseases such as cancer in the stomach and intestines, among other benefits. But as everything in excess goes wrong, the rule also applies to these foods.

"The ideal fiber intake is 20 to 30 grams per day. In excess, that is, over 40g, it can disrupt the absorption of nutrients from the "The recommended minimum consumption of whole grains is three servings daily and at most six servings," says the functional nutritionist Fernanda Granja.

Bran and cereals can be harmful to health - Photo: Getty Images

Be careful not to overdo it
Overcoming this limit may end up hindering the use of nutrients by the body, such as calcium, for example.

To avoid excess and not to harm the diet, and consequently , the proper functioning of the body, the ideal is to consume two slices of brown bread soon at breakfast, or half a cup of whole-grain tea with milk or skimmed yogurt. In the morning and afternoon snacks, no more than two whole-grain toasts or three tablespoons whole-grain cereal with a bowl of nonfat yogurt.

At lunch and dinner, three tablespoons brown rice or three tablespoons ) of polenta made with cornmeal.

These foods aid in weight loss diets, especially if associated with physical activities and healthy lifestyle habits. They cause a feeling of satiety, the person feels satisfied with a smaller portion and it will take longer to feel hungry again.

But it's worth a reservation. It is very important that, together with the consumption of these bran and cereals, a good amount of water is consumed during the day, something around three liters.

Whole grain cereal without liquid is synonymous with hard and dry stools, which are hardly expelled of the body.

See the list with some foods considered integral. Avoid excessive consumption so as not to disturb the diet:

- Pearled barley

- Barley flour

- Wheat

- Buckwheat flour

- Raw corn bran

- Whole wheat

- Whole wheat

- Whole wheat cereal

- Whole wheat cereal

- Whole wheat cereal

- Whole wheat flour

- Medium and long grain black rice

- Raw oat bran


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