The Dietary Guidelines for American recommends all adults eat at least half of their grains as whole grains. Whole grains keep more of their nutrition (fiber, vitamins, minerals, beneficial plant chemicals) than refined grains. Refined grains have gone through a process where bran and germ are removed, removing fiber, iron, and B vitamins. This produces a finer texture and increases the shelf life.
The benefits of eating whole grains are associated with reducing risk of obesity, cardiovascular disease, type 2 diabetes, cancer, and other diseases. It is believed the effects of fiber and beneficial plant chemicals can help feed good gut bacteria, help fight oxidative stress in the body, and even affect certain functions of the metabolism. Other benefits include lowering bad cholesterol, raising good cholesterol, lowering blood pressure, and helping with weight loss or management.
Research has shown that benefits can come from just two to three servings of whole grains a day. Finding whole grains that you enjoy is key to incorporating them into your diet. There are many options to choose from.
Need help increasing your whole grains, we have some ideas! Be sure to check your DayTwo app to see which whole grains score well for you. Remember adding protein, fat, or adjusting the serving sizes can help you keep your DayTwo score high.
Breakfast:
· Oatmeal with blueberries and walnuts
· Shredded wheat, whole-wheat bran flakes, whole-grain cereal with almond milk
· Whole wheat toast with peanut butter
Lunch and dinner:
· Wild or brown rice with chicken and broccoli
· Bulgur or barley with salmon and green beans
· Quinoa with garbanzo beans, tomato and avocado
· Whole grain pasta with your favorite sauce
· Whole wheat bread, rolls, or tortillas as a pizza base or for sandwiches
· Baked corn tortillas for homemade tostadas
· Rolled oats or crushed whole-wheat bran cereals as dried bread crumbs
Snacks
· Popcorn
· Whole grain crackers with cheese or tuna
· Toasted whole grain English muffin with cream cheese
· Whole wheat tortilla warmed with cheese
Identifying whole grains
It is not always easy to identify if a grain is whole or not. Look at the ingredient list on food packages. Look for “whole grain” at the beginning of the list. Refined grains, on the other hand, start with “enriched” and “fortified.”