Brenda Khan
Whole grains are a great way to improve your overall health and nutrition. They are a good source of dietary fibre, vitamins, and minerals, and can help reduce the risk of heart disease, certain cancers, and type 2 diabetes. While it may be a challenge to make the switch, understanding the benefits of whole grains and knowing healthier alternatives can help. This paragraph will discuss some easy ways to add more whole grains to your diet.
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What You'll Learn
- Whole grains are a good source of energy, dietary fibre, vitamins and minerals
- They can reduce the risk of heart disease, type 2 diabetes and certain cancers
- Whole grain foods include whole wheat flour, oatmeal, brown rice, barley and quinoa
- Try whole grain bread, pasta, tortillas, crackers and popcorn
- When shopping, read the ingredients list and choose products with whole grain ingredients first?
Whole grains are a good source of energy, dietary fibre, vitamins and minerals
Whole grains are an excellent source of energy, dietary fibre, vitamins, and minerals. They are divided into two groups: whole grains and refined grains. Whole grains are made from whole seeds that include the bran, germ, and endosperm, while refined grains have been milled, a process that removes the bran and germ, reducing the amount of dietary fibre, protein, and other nutrients. Here are some ways to add more whole grains to your diet:
Include a Variety of Whole Grains
Experiment with different types of whole grains to add variety to your diet. Try hulled barley in soups, buckwheat in pancakes or as a bread alternative, oats for breakfast or in baked goods, farro, quinoa, wheatberries, or wild rice instead of white rice. You can also use sorghum flour in pizza dough or whole wheat pita as a base for your pizza toppings.
Spice it Up
Enhance the flavour of your whole grains by adding herbs and spices such as pepper, garlic, cumin, cilantro, thyme, or basil. Combine whole grains with seasoned, roasted vegetables, or add a sauce like cheese, BBQ, soy, or chipotle. Top it off with some toasted nuts and seeds, such as almonds or sesame seeds.
Whole Grain Snacks
Opt for whole grain snacks like air-popped popcorn, brown rice cakes, or whole wheat crackers. Top them with healthy options like guacamole, chicken or tuna salad, or a slice of cheese and apple. When choosing whole grain snacks, look for options with limited added sugars, saturated fat, and sodium.
Whole Grain Breads and Pastas
Incorporate more whole grain breads and pastas into your meals. Whole grain breads include rye bread, whole wheat bread, and whole grain pita. Use whole wheat pasta instead of white pasta, and try breading chicken with whole grain bread crumbs.
Quinoa
Quinoa is an excellent source of whole grains and complete protein, containing all nine essential amino acids. It's a great option for those who don't eat meat or are looking to reduce their meat consumption.
By incorporating these suggestions into your diet, you can increase your intake of whole grains and reap the associated health benefits, including improved energy levels and a boost in dietary fibre, vitamins, and minerals.
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They can reduce the risk of heart disease, type 2 diabetes and certain cancers
Whole grains are a healthy addition to your diet. They are a great source of energy, dietary fibre, and several vitamins and minerals. They can also help reduce the risk of heart disease, type 2 diabetes, and certain cancers.
Heart disease: Whole grains are a great way to lower your risk of heart disease. They are known to lower total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol, triglycerides, and insulin levels. The fibre in whole grains helps to maintain steady blood sugar levels, preventing sharp spikes. This, in turn, can help prevent the formation of small blood clots that can trigger heart attacks or strokes.
Type 2 diabetes: Studies have shown that a diet high in whole grains is beneficial for the prevention and treatment of type 2 diabetes. Whole grains are packed with nutrients and fibre, which help to regulate blood sugar levels and reduce the risk of vascular diseases.
Certain cancers: The phytochemicals and essential minerals found in whole grains, such as magnesium, selenium, and copper, may protect against certain types of cancers. The fibre in whole grains also helps to move waste through the digestive tract, improving overall health and reducing the risk of gastrointestinal disorders.
To add more whole grains to your diet, try the following:
- Experiment with different types of whole grains, such as oats, farro, quinoa, wheat berries, and wild rice.
- Choose whole grain bread, pasta, and crackers.
- Top your salads with quinoa, or combine it with vegetables, feta cheese, lemon, herbs, and olive oil for a delicious main meal.
- Add hulled barley to soups and buckwheat to pancakes.
- Bread skinless chicken breasts with whole-grain breadcrumbs.
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Whole grain foods include whole wheat flour, oatmeal, brown rice, barley and quinoa
Whole grains are an excellent source of energy, dietary fibre, and several vitamins and minerals. They are known to improve overall health and aid in weight loss. Whole grain foods include whole wheat flour, oatmeal, brown rice, barley, and quinoa. Here are some ways to include these whole grains in your diet:
Whole Wheat Flour
Whole wheat flour is a great alternative to refined flour. You can use it to make bread, pancakes, pita, or pizza dough. You can also use it to bread chicken or other proteins. When buying whole wheat bread, make sure to check the ingredients list to ensure you're getting 100% whole wheat bread.
Oatmeal
Oatmeal is a nutritious and filling option for breakfast. You can top it with fresh fruit, nuts, or spices such as cinnamon or nutmeg. Oatmeal can also be used in baking or as a topping for yogurt. If you're not a fan of oatmeal, you can try oat-based breakfast options like overnight oats or muesli.
Brown Rice
Brown rice is a healthier alternative to white rice. It has a lower risk of diabetes and is packed with nutritional benefits. You can easily substitute white rice with brown rice in your meals. Wild rice is another healthy option to consider.
Barley
Barley is a versatile grain that can be added to soups or used in salads. It is also a great base for barley "risotto". Additionally, barley flour can be used as a substitute for wheat flour in baking.
Quinoa
Quinoa is a complete protein, containing all nine essential amino acids. It is an excellent option for vegetarians or those looking to reduce their meat consumption. Quinoa can be used in salads, bowls, or as a side dish. It pairs well with vegetables, feta cheese, lemon, herbs, and olive oil.
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Try whole grain bread, pasta, tortillas, crackers and popcorn
Whole grains are a healthy addition to your diet, offering essential vitamins, nutrients, and dietary fibre. They can help with weight loss and reduce the risk of heart disease, certain cancers, and type 2 diabetes. Whole grains are also beneficial for the prevention and treatment of gastrointestinal issues and may play a role in lowering cholesterol and maintaining a healthy body weight.
Bread
Whole grain bread is a great way to increase your whole grain intake. Look for bread made with whole-wheat flour or whole rye to ensure you're getting 100% whole grains. You can use this bread for toast, sandwiches, or as bread crumbs to bread skinless chicken breasts.
Pasta
Whole wheat pasta is a nutritious alternative to regular pasta. Try using whole wheat spaghetti noodles with your favourite pasta sauce. You can also experiment with other types of pasta made from grains like quinoa, farro, or buckwheat.
Tortillas
Corn tortillas are considered a good source of whole grains and offer fibre, vitamins, minerals, and magnesium. When choosing corn tortillas, look for those made with stoneground whole corn or whole corn flour. Flour tortillas can also be a source of whole grains if they are made with whole-wheat flour.
Crackers
There are many whole grain cracker options available. Look for ingredients like whole-wheat flour or corn to ensure you're getting whole grains. Top them with healthy additions like guacamole, chicken or tuna salad, or cheese and apple slices.
Popcorn
Air-popped popcorn is a quality whole-grain, low-calorie snack option. Just be mindful of bagged microwave popcorn, which can be high in calories, sodium, and additives.
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When shopping, read the ingredients list and choose products with whole grain ingredients first
When shopping for whole grains, it's important to read the ingredients list carefully. This is because some products may appear to contain whole grains but actually don't. For example, while corn is considered a whole grain, the cornmeal used in eateries may be milled, which strips it of its nutrients. Similarly, foods labelled as 'multi-grain', 'stone-ground', '100% wheat', 'cracked wheat', or 'organic flour' may not contain any whole grain.
To ensure you're getting a whole grain product, look for items that list a whole grain ingredient first or near the beginning of the ingredients list. For example, if a burrito has a flour tortilla made with whole grains as the first ingredient, then that counts as a whole grain food. Similarly, if you're eating nachos, check that the cornmeal is made with whole corn to ensure it's a whole grain.
When buying bread, opt for loaves that are labelled as 100% whole wheat. Whole grain bread is a great way to improve your diet, and you can use it for toast, sandwiches, or as breadcrumbs. You can also experiment with different types of whole grain bread, such as rye bread, as long as the ingredients include whole rye or rye berries.
In addition to bread, you can incorporate whole grains into your diet by choosing whole wheat pasta, brown rice, barley, bulgur wheat, and quinoa. These can be used in a variety of dishes, such as soups, stir-fries, casseroles, and salads.
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Frequently asked questions
Whole grains are a source of energy, dietary fibre, and several vitamins and minerals. They can help lower the occurrence of cardiovascular disease, type 2 diabetes, and some cancers. They may also aid in maintaining a healthy body weight.
Adults should aim for at least three servings of whole grains per day.
Whole grains include whole wheat flour, oatmeal, brown rice, barley, bulgur wheat, quinoa, millet, and oats.
Small changes can make a big difference. Try switching from white bread to whole wheat bread, or using quinoa instead of rice. You can also experiment with different types of whole grains to add variety to your diet.
