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You may have heard of the health benefits of whole grain, but do you know how to include more whole grain in your diet? This page will offer some tips on how to eat more whole grain.
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Introduction
- Studies indicate that eating whole grain might help prevent and decrease the severeness of several medical conditions such as diabetes and heart problems. Eating whole grains might also make it easier to lose weight.
Step 1: What is Whole Grain?
- FDA defines whole grains are cereal grains which include endosperm, germ and bran in similar proportions to the original composition of the caryopsis. In plain English, this means that the grain is similar in composition to it's natural state. Refined grains, on the other hand, has been processed by removing some components, meaning that some nutrients are removed as well.
- Examples of whole grains are brown rice, whole wheat pasta, bulgur, barley, wild rice, whole wheat flour and popcorn.
- Examples of refined grains are white rice, white flour and traditional pasta.
Step 2: What to Eat
- Whole grain products contain different amounts of nutrients and different amounts of whole grain. Just because a product contains whole grain, does not mean it has a substantial percentage of whole grain ingredients.
- The first ingredient on the ingredient list is the most common ingredient in the product. Any ingredients following that one could be included only in small amounts.
- According to the U.S. department of Agriculture, the label of the product should say: brown rice, bulgur, graham flour, oatmeal, whole-grain corn, whole oats, whole rye, whole wheat or wild rice.USDA: Tips to help you eat whole grains
- The department also says that products labeled multi-grain, 100% wheat, cracked wheat, seven-grain or bran are often not whole grain.USDA: Tips to help you eat whole grains
Step 3: How to Eat it
- How you get your whole grains can matter as much as how much if it that you eat.
- Eat a healthy whole grain products. While whole grain products have several health benefits, don't cover those up in a whole grain pizza or whole grain chips - unless it's low in fat, cholesterol, sugar, salt, high fructose corn syrup and other health hazards.
- You can mix whole grain and refined grains if you don't like standard whole grain products. For example, use half whole wheat flour and half refined flour when making pancakes or baking.
- Be creative. You can use whole grain cereal in breading for chicken instead of traditional bread crumbs. Bulgur can be a delicious addition to salad.
Conclusion
- Eating whole grain products comes with several health benefits, if you know what products to eat and how to eat them.
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