Whole grains are part of a healthy eating plan. Whole grains are foods such as whole wheat, brown rice, whole grain corn, and oatmeal. It means they contain the entire grain kernel. If there are “whole grains” does that mean there are “half grains”? Not exactly, refined grains such as enriched wheat flour and white rice have had most of the “bran” and some of the “germ” of the kernel removed. The “bran” of the grain is the outer shell which protects the seed and is a good source of fiber, B vitamins and minerals. The “germ” provides nourishment to the seed and so is a source of antioxidants, vitamin E and B vitamins. Since these nutrients are all important for our good health, it is easy to understand why it is recommended to make at least half of our grains, whole grains.

Why Are Whole Grains Important For Us?

• They are a good source of the nutrients listed above.
• They help with digestion, decreasing the risk of bowel disorders.
• They can reduce the risk of many health problems like cancer, heart disease, high cholesterol, stroke, high blood pressure, obesity and Type 2 diabetes.
• They may help with weight maintenance.
  

Read the ingredient list on the label and look for the words “whole” or “whole grain”. Here are some whole grains that you may find listed:

Look for foods that have one of these whole grains as the first ingredient. Some foods sound like they have whole grains, because the label says “wheat bread” or “multigrain bread”. Always check the ingredient list to be sure that the first ingredient is one of those above. Words and phrases that do not mean the food is whole grain are: wheat flour, enriched flour, white rice, degerminated cornmeal, made with whole grain, 100% wheat, multigrain, stone ground, and pumpernickel.

Eating Whole Grains Ideas:

• Choose a ready-to-eat or ready to-cook-whole grain cereal for breakfast.
• Pour some dry, bite-size cereals into a bag for a snack.
• Grab a whole grain cereal bar for a snack.
• Read the labels of the grains in your home, like bread, tortillas, bagels, pita bread, rolls and crackers. If they aren’t whole grains look for a replacement that is, the next time you shop.
• Try muffins made with whole wheat or rolled oats, or cornbread made with whole grain cornmeal.
• Snack on low fat whole grain crackers, popcorn, baked tortilla chips or a rice cake made from brown rice.
• Add whole grains like wild or brown rice or whole grain barley to soups, stews or casseroles.
• Choose whole grain pasta, pancakes or waffles!

Try this website for more information to help you eat a variety of whole grains:

Glorious Grain Guide