As we’re learning about `food in its original form’ in the current Book Club, I thought I’d take a few weeks to talk about the nutritional benefits of these foods. This week we focus on whole grains.
Eating whole grains can be very beneficial to your overall health. Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). 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.
Whole grains can be an excellent source of fiber, but not all whole grains are good sources of fiber. Whole wheat contains the highest amount of fiber of the whole grains, while brown rice contains the least. Working more whole grains into your diet can be as simple as choosing whole-grain breads (see sample label below), cereals, english muffins, waffles, bagels, pasta, rice, and crackers.
It’s important that you’re not fooled with the words “whole grain.” When you scan the bread, cereal or snack aisle, it seems like every package mentions it has whole grains – but not all of them actually are whole grain. Terms like multigrain, 100% wheat, cracked wheat, organic, pumpernickel, bran, and stone ground may sound healthy, but none actually indicates the product is whole grain. (According to Dr. Aldana’s book, it's important to look for whole wheat – not wheat flour – as the first ingredient in the ingredient list.)
Another misleading perception is that whole grains don't taste good, or that it's difficult to work them into their daily diets. There are many great whole grain products such as whole grain pasta and breads that don’t look whole wheat and have their original taste. Lastly, whole grains not only provide a variety of nutrients but they are beneficial for weight loss. High fiber foods offer satiety so you are less likely to get hungry or overeat.
Rebecca
