Quinoa, farro, bulgar, buckwheat, amaranth and spelt … sounds like we’re making words up, right? Well, despite their interesting and sometimes hard to pronounce names, these little wonders have quickly grown in popularity as super-powered healthy additions to the American diet. Scientific research supports the fact that these fiber-rich whole grains have the ability to aid in digestive health and protect against heart disease, type 2 diabetes and obesity. Pretty impressive, right?
First, let’s talk about what, exactly, a whole grain is. In order for a grain to be considered a “whole grain” it must consist of three parts—the bran, the germ and the endosperm. These three parts create an ingredient with high levels of nutrients, a nutty taste and a dense chewy texture. There are also small amounts of protein and good fats found in some whole grains.
One of the most famous benefits of whole grains is the high content of fiber. These are not the refined carbs so criticized by every health guru. The two versions of fiber, soluble and insoluble, are both important for good health. Fiber keeps up regular so we avoid uncomfortable constipation and also helps to lower cholesterol by trapping and removing it from our body. Best of all, eating fiber can help maintain a healthy weight by keeping us full longer so we don’t crave more foods.
Although whole grains make you feel full faster and for longer, you still have watch your portions. Here are some examples of serving size:
- ½ cup cooked whole grains such as brown rice, bulgur or quinoa
- ½ cup cooked oatmeal
- ½ cup cooked whole wheat pasta
- 1 slice whole-grain bread (be careful, not all multi-grain is whole)
- 1 small muffin (weighing one ounce) made with whole wheat flour
- 1 whole-grain tortilla (small)
- 1 cup whole-grain cereal flakes (watch for added sugar)
By substituting whole grains for their counterpart white, refined grains like white rice and white bread, you will be sure to absorb the amazing nutrients, antioxidants, vitamins and minerals found in whole grains. Instead of feeling weighed-down by refined carbohydrates, you should feel energized by these amazing foods.
When choosing foods at the grocery store, look for ingredients with the word “whole” in them—whole wheat, whole grain, whole oats, etc. The ingredient lists on foods are also listed in order from the highest amount of an ingredient to the least amount of ingredient. The closer the “whole” food is to the beginning of the ingredient list, the better.
There are now two items to look for on labels that may indicate that a food is a good source of whole grains—a black and yellow stamp that signifies that there is at least half a serving or more of whole grain or an FDA-approved health claim found on breakfast cereals if at least half the grains in the cereal are whole. The claim states that “a diet rich in whole-grain foods and low in saturated fat and cholesterol may help reduce the risk of heart disease.”
Stay away from items that contain “enriched” ingredients. Enriched means that the grains used were refined by removing the bran and germ, which is where all the fiber and nutrients are. Manufacturers refine products to make them less chewy and longer lasting. But since refining also removes the nutrients in the grains, they “enrich” them with B vitamins, minerals and folic acid.
So, now that we all know how whole grains can benefit our health, and we have reviewed what to look for when buying whole grains, are you ready to make the switch from white refined grains?
This message is brought to you by Chester County Hospital & Health System.
