Brenda Khan
Whole grains are a great way to improve your overall health and can even help with weight loss. They are a good source of essential vitamins, nutrients and dietary fibre, which can reduce the risk of heart disease, certain cancers and diabetes. The recommended consumption is at least three servings or three ounces each day, but most adults only get about one serving. So, how can you increase your whole grain intake? Well, you can start by making some simple swaps, such as choosing whole grain bread, pasta and cereals over their refined grain counterparts. You can also experiment with different grains like quinoa, barley, bulgur wheat, brown rice, oats, rye and millet.
How to Increase Whole Grains in Your Diet
| Characteristics | Values |
|---|---|
| Recommended Daily Intake | 3 servings/day or 3 ounces/day |
| Benefits | Lower risk of heart disease, certain cancers, diabetes, obesity, high blood pressure, and high cholesterol |
| Whole Grain Foods | Whole wheat flour, oatmeal, brown rice, rye bread, quinoa, air-popped popcorn, brown rice cakes, whole wheat crackers, whole grain bread, whole grain pasta, barley, bulgur wheat, buckwheat noodles, millet, bran, wholemeal flour, whole-grain cereal, buckwheat |
| Tips to Increase Intake | Read ingredient lists, choose products with whole grains listed first, opt for visible chunks of grain, avoid "multi-grain" or "wheat" labels, make simple swaps (e.g., white bread to whole wheat bread, white rice to brown rice), add grains to soups, stews, salads, and casseroles, use whole-grain flours in baking |
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What You'll Learn
Switch refined grains for whole grains
Whole grains are a healthy addition to your diet as they provide essential vitamins, nutrients, and dietary fiber. They can help reduce the risk of heart disease, certain cancers, and diabetes. Refined grains, on the other hand, are milled, which strips the seed of the bran and germ, reducing the fiber and nutrient content.
Switching to whole grains is a simple way to boost your health. You can start by substituting white bread with whole wheat bread. You can also opt for whole grain pasta and brown rice instead of their refined counterparts. Try rye bread or toast, as long as the ingredients include whole rye or rye berries. Quinoa is another excellent source of whole grains and is a complete protein, making it a great choice for those who don't eat meat.
When shopping for whole grain products, read the labels carefully. If you're buying bread, make sure the first ingredient listed is "whole wheat flour" or "100% whole wheat flour." Be cautious of buzzwords like "multigrain" or "seven-grain," as these don't necessarily indicate the presence of whole grains.
You can also experiment with different types of grains like corn, oats, teff, sorghum, and freekeh. Try simple swaps in your meals, such as using a whole grain tortilla wrap for burritos, or choosing whole grain cereals and crackers for snacks.
By making these small changes, you can increase your whole grain intake and enjoy the associated health benefits.
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Eat whole grain bread and cereals
Whole grain bread and cereals are a great way to increase your whole grain intake. Whole grains are a good source of essential vitamins, nutrients and dietary fibre, which can help reduce the risk of heart disease, certain cancers and diabetes. They are also recommended for weight loss.
When shopping for whole grain bread, it is important to read the labels. Not all brown bread is whole grain. The first ingredient should be 'whole wheat flour' or '100% whole wheat flour'. If the bread is labelled as 'multigrain' or 'seven-grain', this does not mean it is a whole grain product. You can also try rye bread or toast, as long as the ingredients include whole rye or rye berries.
When choosing a breakfast cereal, it is important to be aware of the sugar content, as many cereals are loaded with added sugar. Look for the words 'whole grain' in the ingredient list and ensure that the product is made entirely from whole grains, not a mixture of whole and refined grains. You can also try adding toasted buckwheat groats to your cereal or yoghurt.
If you are looking for gluten-free options, sprouted grain bread is made from whole grains that have begun to germinate. However, if you have coeliac disease or a gluten sensitivity, it is important to avoid gluten.
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Try whole-wheat pasta
Whole grains are a healthy addition to your diet, providing essential vitamins, nutrients, and dietary fiber, which can help reduce the risk of heart disease, certain cancers, and diabetes.
One way to increase your whole grain intake is to opt for whole-wheat pasta. You can easily make this at home, and it can be a fun process to experiment with. You don't need any fancy tools, but if you want to invest in some equipment, a pasta machine or a pasta attachment for your stand mixer can be useful. You can also use a pasta drying rack, but this isn't essential.
The basic recipe for whole-wheat pasta is simple: combine whole wheat flour and salt on a clean, flat surface. Make a well in the middle and crack in your eggs. You can add olive oil at this stage if you like. Mix the ingredients with a fork, and once the dough starts to form, switch to using your hands to knead the dough. Keep kneading until the dough is smooth and no longer sticky. You may need to add more flour to get the right consistency. The dough should be springy when pressed.
Once you've made your dough, form it into a disk and cover it with a damp towel. Leave it to rest for about 30 minutes. If you want to add some colour and extra flavour, you can roast beets, puree them with eggs, and add this to your dough. Now you're ready to roll out your dough and cut it into your desired pasta shape. You can do this by hand, or use a pasta machine. If you're using a machine, start with the thickest setting and gradually make the pasta sheets thinner. Finally, allow your pasta to air dry for at least 15 minutes before cooking.
You can also buy store-bought whole-wheat pasta, which is a convenient option, but making your own allows you to experiment with different flavours and shapes, and it's a fun, hands-on activity.
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Eat whole grains with vegetables
Eating whole grains with vegetables is a great way to improve your health and increase your fibre intake. Whole grains are a good source of essential vitamins and nutrients, and they can help reduce the risk of heart disease, certain cancers, and diabetes.
- Start your day with whole grains and vegetables: Begin your day by having a bowl of oatmeal topped with vegetables or a whole grain cereal with sliced vegetables on the side. You can also opt for whole grain toast with vegetable toppings or a spread made from blended vegetables.
- Make a delicious salad: Combine whole grains like quinoa, bulgur wheat, or brown rice with an assortment of fresh vegetables. Try mixing quinoa with chopped bell peppers, cucumbers, cherry tomatoes, and onions. You can also add some grilled vegetables like eggplant, zucchini, or portabella mushrooms. Drizzle with olive oil and lemon juice, and season with herbs for extra flavour.
- Create hearty stuffed vegetables: Choose your favourite vegetables, such as bell peppers, zucchini, or tomatoes, and stuff them with a mixture of whole grains, chopped vegetables, and herbs. For instance, fill bell peppers with a blend of cooked bulgur wheat, diced onions, tomatoes, and parsley.
- Prepare vegetable soups with whole grains: Simmer vegetables like carrots, celery, onions, and garlic in a broth. Then, add whole grains such as farro, freekeh, or amaranth. You can also include some legumes like lentils or beans for extra protein and fibre. Season your soup with herbs and spices to enhance the flavour.
- Experiment with whole grain bowls: Build a bowl by starting with a base of whole grains like quinoa or brown rice. Top it with roasted or steamed vegetables of your choice, such as broccoli, cauliflower, carrots, or spinach. Add some plant-based protein like tofu or beans, and finish with a tasty sauce or dressing.
Remember to include a variety of whole grains and vegetables in your diet to benefit from a range of nutrients. Additionally, when purchasing whole grain products, be sure to read the labels carefully, as some products may be labelled as "multigrain" or "wheat" but may not necessarily be whole grain.
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Look for whole grain keywords on packaging
When looking to increase your whole grain intake, it's important to be aware of the keywords on the packaging. This is because many products are made with whole grains but don't contain them as a primary ingredient, which can be confusing.
Start by looking for the whole grain keywords, such as "whole grain", "whole wheat flour", "oatmeal", and "brown rice". For example, if you're buying bread, the first ingredient should be "whole wheat flour" or "100% whole wheat flour". This ensures that the product is mostly made from whole grains.
It's also important to be aware of misleading terms. For instance, "multigrain", "seven-grain", or "12-grain" do not necessarily mean the product is whole grain. Similarly, "enriched" or "fortified" grains are refined grains that have had some nutrients added back after processing, but they are not whole grains.
When choosing grain products, it's also recommended to limit added sugars, sodium, and saturated fat by checking the Nutrition Facts label and ingredient list. This is because whole grains in their whole forms, such as brown rice, barley, oats, corn, and rye, are healthier choices as they provide the nutritional benefits of whole grains without any additional unhealthy ingredients.
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Frequently asked questions
The easiest way to eat more whole grains is to make a few switches in your diet, such as swapping out white bread and rice for whole wheat bread and brown rice. You can also add grains like barley and bulgur wheat to soups, stews, salads, and casseroles.
Whole grains include whole wheat flour, oatmeal, brown rice, quinoa, popcorn, barley, and oats.
Experts recommend eating at least three servings of whole grains each day.
