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Increasing Whole Grain Consumption

If you are not restricting your carbohydrate consumption, eat whole grains instead of refined carbohydrates. The source of the carbohydrate and the type of carbohydrate you select is more significant than the amount; opt for quality over quantity.  

Refined grains are deprived of beneficial nutrients as a result of the refining process. Unlike their refined counterparts, whole grains provide a variety of valuable nutrients. Whole grains are minimally processed and because of that the kernel of whole grains are intact. Whole grain kernels are made up of three parts: the bran, germ, and endosperm. These three segments are where the health-supporting and health-improving nutrients are contained. Whole grains are high in fiber, B vitamins, iron, magnesium and other minerals, phytochemicals, and antioxidants.

Whole grains have been proven to improve one’s health considerably. They have been associated to a variety of health benefits including lowering risk associated with chronic diseases.

• Eating whole grains can aid in reducing the risk of cancer, cardiovascular disease, type 2 diabetes.
• Eating whole grains lowers total cholesterol.
• Eating whole grains promote healthy digestive function.

Some whole grain options:

• Black rice
• Brown rice
• Corn (whole and unprocessed)
• Quinoa
• Teff
• Whole oats
• Whole wheat
• Wild rice

Ways to incorporate whole grains into meals and snacks:

• Add a cooked whole grain to bowl meals, salads, soups, and wraps.
• Have warm breakfast cereal with a whole grain base then add healthy toppings.
• Use a whole grain in stir-fry, casseroles, and pasta dishes.
• Switch over to whole grain options for bread, crackers, flours, and wraps.

Eating whole grains supply the body with multiple nutritional benefits. They are easily accessible and can be effortlessly included with any meal plan. Lucky for us, there is no shortage on nutritious whole grains. Increase your whole grain consumption and begin balancing your diet with their inclusion.