What is Whole-Grain?
A whole grain contains all edible parts of the grain, including the bran, germ,
Eating more whole grains is an easy way to add a layer of "health
insurance" to your life. Whole grains are packed with nutrients including
protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc,
copper, and magnesium).
Whole grains can be an excellent source of fiber. But not all whole grains are
good sources of fiber. Whole wheat contains among the highest amount of fiber
of the whole grains. Brown rice contains the least.
A diet rich in whole grains has been shown to reduce the risk of heart disease,
type 2 diabetes, obesity, and some forms of cancer. Whole-grain diets also
improve bowel health by helping to maintain regular bowel movements and promote
growth of healthy bacteria in the colon.
List of Whole-Grains:
* Whole-grain corn
* Whole oats/oatmeal
* Brown rice
* Whole rye
* Whole-grain barley
* Wild rice
* Bulgur (cracked wheat)
* 100% whole wheat flour
Ways to consume it:
Breakfast: For a quick and easy breakfast, pour milk over a bowl of
ready-to-eat whole-grain cereal- an unsweetened, low-fat variety.
Lunch: It's time to throw out that loaf of white bread, along with your
sandwich bread that looks brown, but doesn't say "100% whole wheat"
or "whole grain" on the package. Bread is often brown because
coloring has been added, not because it's made from whole grains, and
"wheat bread" is not the same as "whole wheat bread," so
read the package carefully.
Snack: Whole rye crackers with plain or flavored cream cheese make a delicious
and healthy snack.
Low-fat microwave popcorn is a good option too.
Dinner: If you're planning on preparing the old standby - spaghetti - for
dinner tonight, replace your refined white noodles with those made from whole