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| Switch To Whole Grains |
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| How to? Practical tips to switch from refined grains to whole grain! |
- Get the wheat ground from a nearby chakki rather than buying readymade flours. Needless to mention that home ground flour the traditional way still practiced in many Indian villages is the best.
- Switch from polished rice to partially polished rice.
- Read label of products for words like "wholegrain" or "whole wheat". In India, foods labelled with "stone ground", "100% wheat", "bran" are usually not whole grain products.
- Draining the excess of water while cooking of rice depletes them of valuable vitamins and it should be avoided. Wash the rice well before cooking. Add just enough water for the rice to get cooked without having the need to drain the water. Usually the rule of thumb is the volume of water needs to be exactly double the rice volume for low heat, covered cooking.
- Idlis and dosas made with brown rice are preferable to those made from white rice.
- Idli dosas with white rice are better than the breads even the whole wheat breads .
- Sprout the whole grains and eat them with finely chopped salad as a snack
- Sprout the whole grains and eat them as breakfast or with meals. Its healthy, rich in nutrients and also low in calories
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| Refined grains and products |
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Wheat
Bread, buns & biscuits, Naan, Roomali roti, white bread, buns, biscuits, noodles, spaghetti, pastas, bakery items, suji upma etc.
Rice
Boiled rice, variety rice, dosa, idli, poha,iddiappam, puttu, pointabhat, komal chaul, pithaguri. |
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| Remember all whole grains are better than refined grains, refined boiled rice is better than refined wheat(maida) preparations and all freshly made grain preparations are better than packaged preparations, better than ready to eat preparations. There is no substitute for whole grains and there is no substitute for fresh food! . |
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