High-fiber grains weight control and cancer

High-fiber champion: buckwheat
Buckwheat is a kind of nutritious and healthy food, rose sugar has a low value and gl value is not high also.Contained in the same as the beans, buckwheat starch also belongs to the fibers of the resistant starch, peculiar to collocation of buckwheat protein, which can effectively reduce the blood sugar levels.
Buckwheat contains protein more than rice, wheat, chestnuts, buckwheat contains used to manufacture proteins from amino acid (Lysine) and Arginine (Arginine), are two of the eight amino acids necessary for human.In buckwheat and can cause problems of bad to the body without gluten, for there is something wrong with the digest gluten is absolutely safe, and in wheat, rye and barley contains a large amount of gluten.
In addition, the buckwheat contains material, control the blood sugar and weight is the best food collocation, and is healthy for you in many ways:

1. Buckwheat is known to contain the most abundant rare carbohydrates Fagopyritol grains, especially six phosphoinositide (D - Chiro - Inositol), can greatly reduce the blood sugar of diabetes.
2. Buckwheat protein can lower cholesterol, and inhibit vasoconstriction element transformation enzyme, is a narrowing of blood vessels of the protein.Because of this, can achieve the effect of blood pressure.
3. The buckwheat contains low fat, and 30-45% of fat is unit of unsaturated fatty acids, fatty acids with olives and olive oil, same for cardiovascular protection.
4. Buckwheat than grains contain more minerals, especially zinc, copper and magnesium, and is more easily absorbed.5. Most of the grains fiber is dissolved, and buckwheat and oat fiber can be dissolved, can reduce blood cholesterol, and reduce the risk of colon cancers.
6. Buckwheat is rich in anti-inflammatory, antioxidant polyphenols, such as the rue (Rutin), can lower blood pressure and strengthen the blood vessel walls, prevent the happening of the piles and varicose veins.

Although generally in the form of cereal food, buckwheat is a kind of Rhubarb, Rhubarb plant seeds.Most people know is buckwheat pancakes or the material of buckwheat, buckwheat is the name of the eastern European countries general, shelled buckwheat grain after baking, the grain texture makes buckwheat best starters.Many eastern European cuisine will add onion, oil and fresh parsley to cooking buckwheat.
Adding buckwheat and oats cooked in water, sprinkle with rich nutrition of berries, sesame seed, or ground flaxseed powder and cinnamon, this is a nutritious food, have the effect of stable blood sugar.

High-fiber runner-up: barley
I never regarded high sugar carbohydrates, such as sugars and refined grain products, but these are just average American staple food.These foods lack must OMEGA 3 fatty acids, can cause many health problems, including type 2 diabetes and obesity.You may feel confused, why I will rich in carbohydrates grains weight loss included in the list of recommended food?
Answer is high in sugar, the lack of the fibers refined grains, such as whole grain bread, pasta, cookies, crackers, chips and pies, and sugar, the difference between high-fiber whole grains.
Many studies test whole-grain link between food intake and weight control, the results are only one ─ ─ eat more high-fiber whole grains, had a lower risk of getting fat.
For example, in 2003 and 2004, the results of the study at Harvard University, in view of the 27000 men, for eight years, according to the report, men eat more whole grains, its weight is lower than consuming less cereal of men.
Another study in 74091 nurses from the United States, for ten years, the relation between the test weight gain result also is the same as the previous research results: women to eat more whole grains, weight gain, at least while eating more refined grains of women, the risk of weight gain is relatively improved.
More importantly, these results are consistent and physiological factors, high-fiber whole grains may help weight control for the following reasons:

1. High-fiber whole grain foods compared with refined flour, can more quickly and easily satisfy the appetite, and satiety keep longer.
2. High-fiber whole grains can improve insulin sensitivity.3. High-fiber whole grains in those who cannot digest fiber, can prevent to reaction in grains of digestible carbohydrate, and cause rapid surge in blood sugar levels.
4. High-fiber whole grains contain the same beneficial and anticancer lignans fiber, refined grain products don't contain this kind of lignans, especially intestinal ester (Enterlactone) of flax seed, can improve blood sugar control and delay the trends of insulin resistance.5. In addition to the fiber, only exist in whole grain products shell or bran layer, rich in minerals, antioxidants, lignans, unsaturated fatty acids, sterols and other beneficial phytonutrients.
6. High-fiber whole grains, like colorful fruits and vegetables, contains important antioxidants, certain substances can accelerate burning body fat and reduce blood sugar levels.