Choose whole grains
March 25th, 2007
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Whole grains contain fiber, antioxidants such as Vitamin E and selenium, iron, magnesium, zinc, B vitamins, and phytochemicals that may help reduce the risk of heart disease, cancer, and diabetes. When whole grains become white, more than 50% of Vitamin B1, B2, B3, B5, B6, Folate and Vitamin E are lost. |
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Whole grains include:
- wild & brown rice
- whole wheat, oats, and rye, corn
- oatmeal
- barley
- popcorn
- bulgar
- amaranth
- millet
- quinoa
- sorghum
- triticale
Benefits from eating whole grains include:
- More satisfied from less calories – lose weight.
- Reduced risk of heart disease by decreasing cholesterol levels, blood pressure and blood coagulation
- Reduced risk of many types of cancer
- Reduced risk of diabetes
- The fiber prevents: constipation, hemorrhoids and diverticulosis; is linked to prevent some cancers; and may help lower the LDL (bad) cholesterol.
- Help to regulate blood glucose in people living with diabetes
Suggestions on getting more whole wheat:
- Choose whole grain bread and pasta
- Have a whole grain breakfast cereal or oatmeal in the morning
- Substitute 1/4 to 1/2 the white flour with whole wheat flour for cookies, muffins, breads and pancakes
- Add oats to cookies or other desserts
- Add brown rice, wild rice, or barley in your vegetable soup
- Snack on popcorn (make it yourself to avoid needless chemicals and go easy on the salt!)
Some whole grain products contain lots of sugar, salt, or sources of trans fat. Avoid these!
Additionally, to determine if a packaged food product is whole grain, look for the word “whole” in the first ingredient, since the ingredients are sorted by weight. This is the ONLY way to tell if it’s whole wheat. 7 grain, cracked, multi-grain, stone, or the bread being dark does NOT mean whole wheat.
Some credit to HealthCastle.
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Posted in Healthy choices