What are whole grains?
Whole grains include all the components and naturally occurring nutrients of the entire grain seed: the bran, the fiber-rich outer layer containing the important antioxidants, B vitamins and fiber; a brown or red coat covering the grain; the endosperm, the center section containing many B vitamins, some protein, minerals and healthy fats; the germ, containing starchy carbohydrates, protein and small amounts of vitamins and minerals; and the nutrient-rich inner core.
What are the nutritional benefits of whole grains?
Since whole grains are less processed than highly refined grains, they are more nutritious. In fact, without the bran and the germ, some of the grain's protein is lost along with several key nutrients. Whole grains are healthier because they provide more protein, fiber and many important vitamins and minerals. They also contain phytochemicals and antioxidants. Another great reason to eat whole grains is they add more texture and flavor to the diet.
Why are whole grains the preferred type of carb?
Whole grains are the preferred type of carb because they are packed with all the nutrition of the entire grain seed. Whole grains are great sources of complex carbohydrates, fiber, numerous vitamins and minerals as well as phytochemicals and antioxidants.
Why are carbohydrates important in a healthy diet?
Carbohydrates are very important in a healthy diet, as they fuel our muscles and brain while supplying the energy for essential body functions like breathing. Besides providing energy, foods containing carbohydrates are typically packed with vitamins, minerals and fiber.
How do you know if an item contains whole grains?
It is important to read the ingredient statement. The ingredient statement will use the word "whole" in front of the name of the grain. A product can be whole grain without having it flagged on the front of the package.
What does the new food guidance system say about whole grains?
The USDA recognizes the importance of whole grains in the diet of Americans. The new food guidelines released earlier this year recommend that one-half of all grain servings come from whole grains.
What are some easy ways to add more whole grains to one’s diet?
Consider these tips:
- Substitute half of the white flour with whole-wheat flour in your regular recipes for cookies, muffins and cakes.
- Add ½ cup of wild rice, brown rice, sorghum or barley to your favorite canned or homemade soup.
- Choose foods made with 100% whole grains*, like Spa Cuisine™ entrées from LEAN CUISINE® — delicious, convenient, with 2-5 grams of fiber.
- Make risottos, pilafs and rice-like dishes with whole grains such as barley, brown rice, bulgur, millet, quinoa or sorghum.
- Try whole grain breads. There are many varieties to choose from.