WHOLE GRAINS—WHOLESOME YET FLAVORFUL
I keep reading that we should eat three or more servings of whole grains daily as part of a healthy diet. So, I began looking into what is considered a “serving” and also what exactly is considered whole grain.
Well, I found that I haven’t been eating 3 servings daily. Have you? Here are examples of just 1 serving:
- ½ cup cooked brown rice or other cooked grain
- ½ cup cooked whole-grain pasta
- ½ cup cooked oatmeal
- 1 slice whole grain bread
- 1 cup whole grain ready-to-eat cereal
Here’s the skinny on what is considered whole-grain plus reasons why we should add more of them to our diet from excerpts of the Mayo Clinic article Whole grains: Hearty options for a healthy diet
All types of grains are good sources of complex carbohydrates and some key vitamins and minerals, but whole grains — the healthiest kinds of grains — in particular are an important part of a healthy diet.
Grains are naturally high in fiber, helping you feel full and satisfied — which makes it easier to maintain a healthy body weight. Whole grains are also linked to a lower risk of heart disease, diabetes, certain cancers and other health problems.
The Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains. See how to make whole grains a part of your healthy diet.
Types of grains
Also called cereals, grains and whole grains are the seeds of grasses cultivated for food. Grains and whole grains come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds.
Whole grains. These grains are either present in their whole form or ground into a flour while retaining all parts of the seed (bran, germ and endosperm). Compared with other types of grains, whole grains are better sources of fiber and other important nutrients, such as B vitamins, iron, folate, selenium, potassium and magnesium. Whole grains are either single foods, such as brown rice, or ingredients in products, such as buckwheat in pancakes or whole-wheat flour in bread. [“Whole grain” & “multigrain” are not interchangeable terms. Multigrain means that a food contains more than one type of grain, although none of them may necessarily be whole grains.]- Refined (white) grains. Refined grains are milled to have had the germ and bran removed, which gives them a finer texture and extends their shelf life. The refining process also removes many nutrients, including fiber. Refined grains include white flour, white rice and white bread. Many breads, cereals, crackers, desserts and pastries are made with refined grains.
- Enriched grains. Enriched means that some of the nutrients lost during processing are replaced. Some enriched grains have replaced the B vitamins lost during milling. Fortifying means adding in nutrients that don’t occur naturally in the food. Most refined grains are enriched, and many enriched grains also are fortified with other vitamins and minerals, such as folic acid and iron. Whole grains may or may not be fortified
- [Let me add in Sprouted grain bread. This is made from whole grains that have been soaked & left to germinate. They usually contain a variety of grains in addition to wheat. These are supposedly even better than the regular ungerminated grains because they have increased amounts of key nutrients.]
Choosing whole grains
Make at least half the grains in your diet whole grains. You can find whole-grain versions of rice, bread, cereal, flour and pasta at most grocery stores. Many whole-grain foods, including a variety of breads, pastas and cereals, are ready to eat.
Examples of whole grains include barley, brown rice, buckwheat, bulgur (cracked wheat), millet, oatmeal, popcorn (!) & whole-wheat bread, pasta or crackers.
It’s not always easy to tell what kind of grains a product has, especially bread. For instance, a brown bread isn’t necessarily whole wheat — the brown hue may come from added coloring.
If you’re not sure something has whole grains, check the product label or the Nutrition Facts panel. Look for the word “whole” on the package, and make sure whole grains appear among the first items in the ingredient list.
How to enjoy more whole grains in your diet
Try these tips to add more whole grains to your meals and snacks:
- Enjoy breakfasts that include whole-grain cereals, such as whole-wheat bran flakes (some bran flakes may just have the bran, not the whole grain), shredded wheat or oatmeal.
- Substitute whole-wheat toast or whole-grain bagels for plain bagels. Make sandwiches using whole-grain breads or rolls. Swap out white-flour tortillas with whole-wheat versions.
- Replace white rice with quinoa, brown rice, wild rice, barley or bulgur.
- Feature wild rice or barley in soups, stews, casseroles and salads.
- Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry for extra bulk.
- Use rolled oats or crushed whole-wheat bran cereal in recipes instead of dry bread crumbs.
Eating a variety of whole grains not only ensures that you get more health-promoting nutrients but also helps make your meals and snacks more interesting.