Whole grains have been super popular lately. Research has shown that consuming whole grain can give you a ton of health benefits. This includes…
- reduces the risk of cardiovascular disease
- reduces the risk of cancer
- reduces the risk of diabetes
- helps support weight management
Now grains are nothing new. They have been in everyday foods like bread and cereals. So what is all this discussion about “Whole” grain? Well it is simple really. It comes down to “the whole is greater than the sum of the parts”. Foods with whole grain use the whole entire grain.
A whole grain is made up of 3 main parts. The Bran is the outer shell. It is there to protect the seed inside. It also is a good source of fiber, b-vitamins and some minerals. Under the bran is the Endosperm . This part of the grain provides energy and can provide us with carbohydrates and protein. The last part is the inside and is called the Germ. This is where all the nutrients are stored. It can provide antioxidants, vitamin-E, B-vitamins and healthy fats.
Here are some tips on how to increase your whole grain intake…
- When shopping look for the whole grain symbols on products. If there is not a label check to see if there is at least 48 grams of whole grain in the product.
- Start your day with some whole grains. Cereal or oatmeal is an easy way to get a jump-start on your whole grain intake.
- For side dishes or for starches in casseroles you can try different grains like barley or quinoa.
- Substitute brown or wild rice for white rice.
- When eating out ask for brown rice, whole wheat pizza crust or whole grain bread and rolls.
- Substitute flour tortillas with whole wheat ones.
- Make canned soup more filling by adding brown rice or barley.
Enjoy!
