Whole grains to include in your diet

The inclusion of whole grains in the diet is important. In addition to providing our bodies with necessary nutrients, they also improve digestion, help with weight loss and make it possible to prepare a wider variety of dishes. Cereals are also great sources of fibre and complex carbohydrates.

This is why the consumption of whole grains is increasing more and more. Discover six options to add to your diet and learn about the health benefits of each:


Consumed in flakeform and known as the “queen of cereals”, it has a high energy value and helps regulate blood glucose levels. This facilitates its transformation into energy sources, helping to improve the metabolic rate. Oats also contain a lot of fiber, which helps control bad cholesterol (LDL) and digestion, and relieves anxiety. In addition, oats are an important source of vitamin B, which is necessary for the proper functioning of the nervous system and muscles, and protects cells from the effects of free radicals. Oat consumption should be accompanied by a large amount of water as it absorbs all fluids present.

Whole grain rice

White riceis more common in the supermarket, but it is essential to know that whole grain rice is the best alternative and offers 100 nutritional properties. Whole grain rice contains a good amount of vitamin B, which improves the functions of the nervous system and the brain. Whole grain rice is a source of magnesium, important for many biological processes in the body. It is a food rich in natural fiber that improves digestion and prolongs satiety. Whole grain rice optimizes the absorption of essential nutrients and is also good for cardio vascular health.

Common Barley

It is one of the world’s most cultivated cereals. It is low in calories and provides important nutrients to the body. Barley contains vitamins B1 and B2, zinc fibre and magnesium. It helps to improve digestion and reduces the absorption of bad fats in the intestine. It is one of the best natural remedies for high triglyceride levels. Barley also regulates the gastro intestinal tract and helps eliminate waste. But its consumption is not indicated for people with gluten intolerance.


Rye is low in calories but contains a large amount of nutrients. Its fiber helps control high cholesterol levels by eliminating the accumulation of fat in the arteries. It helps to improve intestinal transit by avoiding problems such as constipation. Rye also has an antioxidant effect and reduces the risk of nervous disorders. It is recommended to regulate blood sugar levels and reduce the risk of metabolic diseases.


Corn is a traditional food used as an energy source thanks to its slow absorption carbohydrate. Corn is also a source of vitamins A, B and E. It protects the nervous, immune and cardiovascular systems. It helps the proper functioning of the intestine. It protects cells from the effects of stress and improves skin collagen, thus reducing the appearance of signs of prematureaging.


Buckwheatis a safefood for people with gluten intolerance because it contains no gluten. It is known for its high biological value aminoacids, which help to keep the body active and muscles strong. In addition, buck wheat contains minerals such as magnesium and iron, which are necessary for healthy blood. And it has a low glycemic index, which helps to keep sugars at a stable level.

Do you eat any of these grains?Now that you know all the benefits and how important they are for the health and proper functioning of the body, don’t forget to include them in your daily diet, in combination with other foods.

The information on this page is for information purposes only. It is not intended to replace the advice and support of doctors, nutritionists, psychologists, physical education professionals or other specialists.

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