Ideas to Incorporate Whole Grains into Your Diet

We’ve been hearing a lot about whole grains lately. They seem to be everywhere from food labels to TV commercials. Experts urge us to eat more whole grains in order to improve our current eating habits. But do you know what they are and why they are important to us?

Whole grains are unrefined cereal seeds that still contain all parts of the grain. Those parts are the bran, the germ, and the endosperm. The bran is the outer layer that surrounds and protects the germ and endosperm. It is rich in dietary fiber and essential fatty-acids but also contains significant amounts of protein, starch, vitamins, and minerals. The germ is the plant embryo, and is composed of vitamins, minerals, fatty-acids and dietary fiber. The endosperm is the starchy part of the grain kernel, which provides nutrition to the embryo during plant growth.

When grains are refined, the bran and the germ are discarded, and many nutrients are lost in the process. Refining improves the texture and the taste of baked goods. However, the process strips away fiber, antioxidants, phytochemicals, vitamins and minerals. What is left is basically starch, which has a high glycemic index[1] and contributes to a rapid rise in blood sugar.

That’s why whole grains are healthier options. Their high-fiber content helps regulate blood sugar, contributes to bowl regularity, improves satiety, and promotes heart health.  They are also rich in B vitamins, vitamin E, magnesium, and iron. According to the Whole Grains Council, whole grains have many antioxidants that are not available in fruits and vegetables.

The 2010 Dietary Guidelines for Americans recommends that women consume five to six ounce equivalents of grains per day, comprising at least half of them with whole grains.

 

According to the USDA’s website, one ounce equivalent correspond to:

But how do you incorporate whole grains into your diet? Here are a few suggestions:

• Substitute refined products with whole grain varieties. To be sure you are getting the real thing, the Whole Grain Council suggests that you look for the Whole Grain Stamp on the package or check the ingredient list for words such as “whole grain,” “whole wheat,” or “stone-ground whole.”  To learn more about how to identify whole grain products, read the article “Identifing Whole Grain Products.”
• Use brown or wild rice instead of the white varieties. You can find brown rice pre-packaged or you can buy in bulk. They are available in short-grain, long-grain, jasmine, and basmati, among others. Many rice recipes, such as risottos and rice pudding, can be adapted to brown rice. Try these: creamy brown rice pudding and brown rice spring vegetable risotto.
• Rediscover oats. When you think of oats, does sticky oatmeal come to your mind? It is time to be more creative. Use oats on your meatballs, burger patties and meatloaves for a fiber-enhanced dinner. Or prepare Swiss Muesli for breakfast. It is healthy and tasty!
• Experiment with different flours. Many whole grain flours can be used to replace part of the all-purpose flour in your favorite recipes. Check out this Whole Grain Flour 101.
• Explore different cultures. How about a Middle Eastern salad for lunch? Tabbouleh is a delicious and easy-to-prepare dish that uses bulgur, a quick-cooking form of whole wheat. If you are into healthy foods, you’ve probably heard about quinoa. Quinoa is an ancient grain once considered “the gold of the Incas” that has been rediscovered recently[2].  It is a nutritious side dish that can be prepared in several ways. Recipes are available at http://allrecipes.com/Recipes/healthy-recipes/super-foods/whole-grains/quinoa/main.aspx.

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