𝐹𝑜𝑜𝒹𝓈 𝒻𝑜𝓇 𝒯𝒽𝓎𝓇𝑜𝒾𝒹 𝐻𝑒𝒶𝓁𝓉𝒽 (𝒞𝑜𝓃𝓉𝒾𝓃𝓊𝒶𝓉𝒾𝑜𝓃 𝒯𝑜𝓅𝒾𝒸 𝓅𝒶𝓇𝓉 3)

૮₍ᵔ⤙ᵔ ₎ა h̆̈ĭ̈🫰Hello everyone, and welcome back to my blog! 

٩( ⸝⸝´꒳`⸝⸝) 人( ⸝⸝´꒳`⸝⸝)وMy friend L͜͡e͜͡o͜͡N͜͡o͜͡r͜͡a͜͡G͜͡e͜͡r͜͡a͜͡ 777 & I truly grateful that you continue to join me in this journey of learning about food choices that support both thyroid health and mental well-being. In the first two parts of our series, we discussed foods that help promote hormonal balance and emotional stability. Now, in Part 3, we will talk about the importance of whole grains—such as brown rice, oats, and quinoa—and how they support steady energy, a balanced mood, and healthy thyroid function.

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𝒫𝒶𝓇𝓉 𝟥. Whole grains (brown rice, oats, quinoa) – help stabilize blood sugar and mood swings.⤵️

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The Power of Whole Grains for Thyroid Health and Better Mental Wellness

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Why Whole Grains Matter⤵️

Whole grains are packed with complex carbohydrates, B-vitamins, fiber, and essential minerals. Unlike refined grains na mabilis magpataas ng blood sugar at nagdudulot ng irritable moods, whole grains release energy slowly. This slow and steady fuel helps your body maintain balanced blood sugar, which is important dahil:

• Fluctuating blood sugar = mood swings, anxiety, irritability
• Stable blood sugar = calmer mind, better focus, more emotional balance

For people managing thyroid disorders, this becomes more important. Thyroid issues can already cause fatigue, depression, mental fog, at rapid mood changes. Whole grains support the body by providing sustainable energy and steady mental function throughout the day.

👍Benefits of Whole Grains for Thyroid Health↷

1. Supports Metabolism⤵️

Whole grains contain B-vitamins (especially B1, B3, and B6), which help convert food into energy. Since the thyroid governs metabolism, these vitamins play a big role in maintaining healthy metabolic function.

2. Maintains Digestive Health⤵️

Fiber from brown rice, oats, and quinoa helps regulate digestion—important for those with hypothyroidism, where constipation is common.

3. Gentle on Blood Sugar⤵️

Stable glucose levels give your thyroid a better environment to function properly. Big sugar spikes can worsen hormonal imbalance.

👍Benefits of Whole Grains for Mental Health↷

1. Steady Mood and Emotional Balance⤵️

Complex carbs from whole grains help increase serotonin production, the “happy hormone” that stabilizes mood. Good for people dealing with stress, anxiety, or mood fluctuations caused by thyroid imbalance.

2. Better Brain Function⤵️

Whole grains support cognitive clarity—helpful if you experience “brain fog,” which is common in thyroid disorders.

3. Longer Energy During the Day⤵️

Instead of energy crashes from white rice or refined carbs, whole grains keep you energized and mentally alert.

Best Whole Grains to Add to Your Daily Diet↷

🌾 Brown Rice⤵️

• High in magnesium, good for stabilizing nerves and muscles
• Gives slow-burning energy

🥣 Oats⤵️

• Rich in soluble fiber
• Helps reduce anxiety through its calming effect on the nervous system

🍚 Quinoa⤵️

• Complete protein with all essential amino acids
• Great for thyroid support because of its mineral profile (iron, magnesium, zinc)

𝒫𝒶𝓇𝓉 𝟥. Recipe: Whole-Grain Nourish Bowl⤵️

(Brown Rice • Oats • Quinoa)※

This recipe is catered to support thyroid health, stable blood sugar, and better mood balance. It’s simple, nutrient-rich, and perfect for anyone who wants a steady source of energy throughout the day.

🍽 Recipe: Whole-Grain Nourish Bowl

Ingredients (Good for 2 servings):⤵️

• ½ cup uncooked brown rice
• ½ cup uncooked quinoa
• ½ cup rolled oats
• 2 cups water (for brown rice)
• 1 cup water (for quinoa)
• 1 cup oat milk or regular water (for oats)
• 2 tbsp chia seeds or flaxseeds
• ½ cup blueberries or any fresh fruit
• 1 small banana, sliced
• 2 tbsp honey or maple syrup (optional)
• Pinch of cinnamon (optional)
• 1 tbsp almonds or walnuts (optional)

🧑‍🍳 Instructions:↷

1. Cook the Brown Rice⤵️

• Rinse the brown rice.
• Add to a pot with 2 cups water.
• Simmer for 35–40 minutes until soft.
• Fluff with a fork and set aside.

2. Cook the Quinoa⤵️

• Rinse quinoa well to remove bitterness.
• Boil 1 cup water, add quinoa.
• Cook for 12–15 minutes until fluffy.

3. Prepare the Oats⤵️

• In a small pot, combine rolled oats and oat milk or water.
• Cook for 5 minutes until creamy.

4. Assemble the Bowl⤵️

In two large bowls:

• Add a layer of brown rice
• Add a scoop of quinoa
• Add warm cooked oats
• Top with chia seeds, fruits, nuts, and a drizzle of honey
• Sprinkle cinnamon for extra aroma and antioxidant boost

🌾 Health Benefits of This Recipe↷

1. Helps Stabilize Blood Sugar⤵️

• Brown rice, oats, and quinoa are rich in complex carbohydrates and fiber, which slow down glucose absorption.
• This prevents blood sugar spikes that trigger fatigue, irritability, and mood swings.

2. Supports Better Mood & Emotional Balance⤵️

• Whole grains naturally increase serotonin production, the hormone that stabilizes mood.
• The steady release of energy helps reduce anxiety and maintain mental clarity.

3. Boosts Thyroid-Friendly Nutrition⤵️

• Quinoa provides zinc and magnesium, minerals important for thyroid hormone production.
• Oats support digestive health, helping the body absorb nutrients more efficiently.
• Brown rice provides long-lasting energy without overstimulating the metabolism.

4. High in Fiber for Digestive and Hormonal Health⤵️

• Fiber supports a healthy gut—important because gut health is closely linked to hormone regulation and emotional wellness.

🔥 Estimated Calorie Content (Per Serving)⤵️

This recipe makes 2 servings.⇣

Ingredient	Calories (Per Serving)
Brown rice (½ cup cooked per serving)⇢	~⇢108~kcal
Quinoa (½ cup cooked per serving)⇢	~⇢111~kcal
Oats (¼ cup cooked per serving)⇢	~⇢77~kcal
Blueberries (¼ cup)⇢	~⇢21~kcal
Banana (½ fruit)⇢	~⇢53~kcal
Chia seeds (1 tbsp)⇢	~⇢58~kcal
Honey (1 tbsp, optional)⇢	~⇢64~kcal
Nuts (½ tbsp)⇢	~⇢25~kcal

👉 Total Calories per Serving:⤵️

Approx. 450–520 calories, depending on toppings and honey.

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This Whole-Grain Nourish Bowl is more than just a meal—it’s a natural way to feed your body with steady energy, nourish your thyroid, and support your mental and emotional well-being. By incorporating whole grains into your daily routine, you give your body a balanced source of nutrients that helps you feel calm, focused, and energized throughout the day.

🫰Final Thoughts⤵️

Adding whole grains to your daily meals—"kahit one serving a day lang"—can make a big difference not just for your thyroid health, but also for your emotional resilience and mental clarity. This Part 3 is dedicated to reminding us that the simplest foods often deliver the most powerful healing benefits.

If you’re enjoying this series, stay tuned for the next 𝒫𝒶𝓇𝓉 𝟦 in my next blog again where we continue exploring more nourishing foods that support both the body and the mind.