Jeffrey Salazar
Whole grains are a healthy addition to your diet, providing essential vitamins, nutrients and dietary fibre, which can help reduce the risk of heart disease, certain cancers and diabetes. Whole grains are made from whole seeds that include the bran, germ and endosperm, while refined grains are milled, stripping the seed of the bran and germ and reducing the fibre, protein and other nutrients. To add more whole grains to your diet, try swapping white flour for whole wheat flour in recipes, or choosing whole grain bread and pasta. You can also add quinoa to salads, or combine it with vegetables, feta cheese, lemon, herbs and olive oil for a main meal. Other whole grain foods include oatmeal, rye bread, brown rice, air-popped popcorn and whole wheat crackers.
| Characteristics | Values |
|---|---|
| How to add whole grains to your diet | Make simple swaps, such as choosing whole wheat bread over white bread, brown rice over white rice, and whole grain pasta. |
| Types of whole grains | Hulled barley, bulgur, whole grain couscous, farro, kamut, oats, rye, spelt, triticale, and whole wheat. Gluten-free options include amaranth, brown rice, buckwheat, corn, millet, quinoa, sorghum, teff, and wild rice. |
| Benefits of whole grains | Whole grains are a good source of dietary fiber, vitamins, minerals, and antioxidants. They may help reduce the risk of heart disease, certain cancers, type 2 diabetes, and gastrointestinal disorders. |
| How much to consume | Aim for about three servings of whole grains per day. |
| Tips for adding whole grains | Gradually experiment with different types of whole grains. Try adding barley to soups, using quinoa as a side dish or coating for shrimp/chicken, choosing corn tortillas, or making whole grain blueberry muffins or banana bread. |
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What You'll Learn
Switch refined grains for whole grains
Whole grains are a great way to improve your health and the planet's at the same time. They contain more nutrients than refined grains and require fewer resources to produce. According to the Association of UK Dietitians, whole grains contain up to 75% more nutrients than refined grains.
Whole grains are a great source of energy, dietary fibre, and several vitamins and minerals. They are made with all three parts of the grain kernel—the bran, germ, and endosperm. Refined grains, on the other hand, have the nutrient-rich bran and germ removed during milling, leaving only the starchy endosperm.
You can start by making a few simple switches in your diet. For example, swap out white bread, pasta, and rice for whole-grain alternatives. Try whole wheat bread, brown rice, and whole grain spaghetti noodles. You can also experiment with different types of whole grains such as bulgur wheat, barley, farro, quinoa, and wild rice.
When baking, try using half whole wheat flour and half oat, amaranth, or buckwheat flour. You can use these whole-grain flours in pancakes, waffles, and banana bread. You can also add oats to your morning breakfast, as a topping for yogurt, or in your baked goods.
By making these simple switches, you can increase the whole grains in your diet and reap the health benefits that come with them.
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Eat whole grain bread
Whole grains are an important source of energy, dietary fibre, and several vitamins and minerals. Whole wheat bread is a great way to add whole grains to your diet. Whole grains are made with all three parts of the grain, including the bran, germ, and endosperm, and are therefore packed with vitamins, minerals, and fibre. Whole wheat bread is a good source of insoluble fibre, which adds bulk to the stool and helps move waste through the digestive system faster. It also has a prebiotic effect on the body, producing important fatty acids that have a beneficial effect on the gut microbiome and digestion.
When purchasing whole wheat bread, it is important to read the ingredient list to ensure that the bread is made from whole grains and not a mixture of whole and refined grains. Look for the word "whole" in front of the type of grain listed. For example, if it simply says "wheat" instead of "whole wheat", it is not a whole grain product. Additionally, keep an eye on the sugar content, as some products may have added sugar.
You can also try making your own whole wheat bread at home. This allows you to control the ingredients and ensure that you are consuming a truly whole grain product. There are many recipes available online or in cookbooks that can guide you through the bread-making process.
If you are looking for a gluten-free option, there are also whole grain breads made with gluten-free grains such as amaranth, brown rice, buckwheat, corn, millet, quinoa, sorghum, teff, or wild rice. These breads can be found in specialty stores or made at home with the right ingredients and recipes.
Finally, it is recommended to eat about two to three servings of whole grains each day to reap the full benefits. This can include a combination of whole wheat bread, as well as other whole grain foods such as oatmeal, quinoa, brown rice, and barley.
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Try whole grain pasta
Whole grains are a great source of energy, dietary fibre, and several vitamins and minerals. They are also associated with a lower risk of diabetes, heart disease, and high blood pressure.
If you are a pasta lover, you can easily add whole grains to your diet by switching to whole-grain pasta. Whole-grain pasta is made from the entire grain kernel, retaining its health benefits. It is a good source of vitamins and minerals, supporting your immune system, relieving inflammation, and promoting bone health. Whole-grain pasta also supports heart health, with studies showing that people who consume whole grains daily are at a 20 to 30% lower risk of cardiovascular disease.
When shopping for whole-grain pasta, be sure to read the ingredient list carefully. Look for pasta made with 100% whole grains, avoiding those that contain a mixture of whole and refined grains, or additives that increase sugar and calorie content. For example, some brands may add refined flours, resulting in a product that is not truly whole-grain. Choose pasta with the Whole Grain Council's 100% stamp to ensure you are getting a fully whole-grain product.
You can also find whole-grain pasta made from different types of grains, such as brown rice, quinoa, or buckwheat. These options provide a gluten-free alternative to traditional wheat-based pasta.
Making the switch to whole-grain pasta is a simple way to boost the nutritional value of your meals and improve your overall health. It is a versatile option that can be paired with your favourite pasta sauce and other healthy ingredients.
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Experiment with different grains
Experimenting with different grains is an excellent way to add variety to your diet and ensure you're getting a range of nutrients. Here are some tips to help you experiment with different grains:
Familiarize Yourself with Whole Grains
Firstly, it's essential to know which foods qualify as whole grains. Common whole grains include hulled barley, bulgur, whole grain couscous, farro, kamut, oats, rye, spelt, triticale, and whole wheat. There are also many gluten-free options, such as amaranth, brown rice, buckwheat, corn, millet, quinoa, sorghum, teff, and wild rice. Remember that not all whole grains are dark in color, so don't rely solely on the appearance of a product. Look for trusted certifications, like the Whole Grain Council's 100% stamp, to ensure you're choosing genuine whole grain products.
Gradually Incorporate New Grains
Start by adding a variety of whole grains to your diet gradually. Each type of whole grain offers unique nutritional benefits, so the more variety you have, the broader the spectrum of nutrients you'll consume. You can add hulled barley to soups, include oats in your breakfast porridge or yogurt, or choose farro, quinoa, wheatberries, or wild rice instead of white rice.
Experiment with Different Dishes
Try using sorghum flour for your pizza dough or use a whole wheat pita as the base for your pizza toppings. Buckwheat can be used for pancakes, and you can also substitute regular flour with whole grain flour in baked goods, such as muffins, banana bread, or zucchini bread. Quinoa is a versatile grain that can be used as a side dish, a salad ingredient, or even as a coating for shrimp and chicken instead of flour or breadcrumbs.
Be Creative with Swaps
Making simple swaps is an effective way to increase your whole grain intake. Choose whole wheat bread instead of white bread, and brown rice instead of white rice. You can also replace crackers with popcorn as a snack, opting for air-popped or homemade popcorn without the added butter and salt. These small changes can make a significant difference in your overall grain consumption.
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Familiarise yourself with types of whole grains
Whole grains are an essential part of a healthy diet, offering a range of nutritional benefits. They are a great source of energy and are packed with dietary fibre, vitamins, minerals, and antioxidants. Familiarising yourself with the types of whole grains is the first step to incorporating them into your diet.
Oats
Oats are a versatile whole grain with a mild flavour. They can be used in breakfast dishes, as a topping for yoghurt, in baked goods, or as a healthy alternative to breadcrumbs in dishes like hamburgers or meatloaf. Oats are also a great source of protein.
Quinoa
Pronounced "keen-wah", quinoa is a gluten-free grain that can be used in a variety of dishes. It is commonly used as a side dish, a base for salads, or added to soups. Quinoa is a complete protein source, containing all nine essential amino acids. It comes in a variety of colours, with white and yellow quinoa having the mildest flavour, and black quinoa a more intense flavour.
Barley
Barley is one of the oldest cultivated grains and is a great source of fibre. It can be added to soups, stews, and casseroles to add texture and nutrition. Hulled barley, in particular, is recommended as a whole grain.
Brown Rice
Brown rice is a gluten-free whole grain and a healthier alternative to white rice. It is a good source of fibre and other essential nutrients.
Rye
Rye is a type of whole grain that promotes a rapid feeling of fullness, making it a good choice for weight loss. Be sure to check the ingredient list for whole rye or rye berries to ensure you're getting the full benefits of this grain.
Spelt
Spelt is a variety of wheat that is higher in protein than common wheat. It can be found in both whole and refined forms, so look for products that specifically list "whole spelt" in the ingredients.
Amaranth
Amaranth is a gluten-free whole grain with a lively, peppery taste and a higher level of protein than most other grains. It is often popped like corn and is a popular street food in South America. Amaranth can be found in cereals, breads, muffins, crackers, and pancakes.
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Frequently asked questions
Whole grains are made from whole seeds that include the bran, germ, and endosperm. They are a great source of dietary fiber, vitamins, minerals, and antioxidants. Whole grains are known to reduce the risk of heart disease, certain cancers, and diabetes.
It is recommended to eat about three servings of whole grains each day. However, this may vary depending on your dietary needs and preferences, so it is best to consult a doctor or dietitian.
Common whole grains include hulled barley, bulgur, whole grain couscous, farro, kamut, oats, rye, spelt, triticale, and whole wheat. Gluten-free options include amaranth, brown rice, buckwheat, corn, millet, quinoa, sorghum, teff, and wild rice.
Start by making simple swaps, such as choosing whole wheat bread instead of white bread, and brown rice instead of white rice. You can also add grains like barley and bulgur wheat to soups, stews, and salads. Experiment with different types of whole grains and try new recipes, such as quinoa bowls, buckwheat pancakes, or whole grain pasta dishes.
