Whole grains are packed with the necessary vitamins, minerals, and fiber you need to stay healthy. When you’re at the grocery store, you probably see brands advertised as whole grain, multi-grain, or enriched. It’s hard to tell the difference between them and decide which are best for you. Keep reading to learn more about whole grains and how you can add them to your diet.
What Are Whole Grains?
Whole-grain products are made with whole-grain seeds with 3 elements:
- Germ: The embryo that grows into a new plant; according to the Mayo Clinic, the germ contains healthy fats, vitamins, and other beneficial minerals
- Bran: The hard outer shell that covers the kernel; it contains most of the fiber from wheat, along with key vitamins and minerals
- Endosperm: The nutrition center for the seed that supplies its energy for growth; it’s mostly made of starch, along with some vitamins and protein
How Can I Find Whole-Grain Products in Stores?
Be careful when shopping for whole-grain foods in stores. Companies like to add fancy words to trick you into thinking something is healthier than it is. Whole-grain products are made with the entire grain seed, while “wheat” or “multigrain” may mean there’s more refined white flour. Look at labels with “100% whole grain” to get exactly what you want.
“Enriched” foods simply mean that manufacturers added additional nutrients into normally nutrient-free products. When white flour is made, the germ and bran are stripped away, leaving only the endosperm. This means the flour is missing many vitamins and minerals. Enriching the flour adds back missing B vitamins and iron.
Ultimately, you want to choose products made with whole-wheat flour. Be sure to read the ingredients list and check that whole wheat is listed as the first ingredient. This means that the most abundant ingredient is whole wheat.
What Are the Health Benefits of Whole Grains?
Whole grains are chock full of fiber, healthy fats, vitamins, and minerals. Examples include vitamins A, B, and E, magnesium, phosphorus, selenium, and iron. B vitamins like niacin, folate, thiamin, and riboflavin are necessary for creating energy from the food you eat.
The high fiber content of whole grains plays a role in controlling your cholesterol (blood fat) levels by raising “good” cholesterol and lowering “bad” cholesterol. Fiber also lowers levels of insulin — a hormone that controls your blood sugar.
Research shows that people who eat high-fiber diets are also at a lower risk of chronic health conditions. This includes colorectal cancer, heart disease, and stroke. You’ll also feel fuller after eating meals made with whole grains, which may help you achieve a healthier weight.
What Foods Contain Whole Grains?
Whole-grain ingredients to look for on product ingredient lists include:
- Brown, black, wild, and red rice
- Corn
- Whole oats, steel cut or rolled
- Oatmeal
- Buckwheat
- Barley
- Quinoa
- Bulgur (cracked wheat)
- Farro
- Millet
The next time you find yourself looking for a whole-grain product, choose from the following examples:
- Whole-grain pastas
- Rice side dishes made with brown, black, or wild rice
- Whole-wheat breads, rolls, English muffins, or bagels
- Bran flakes, oatmeal, or shredded wheat cereals
- Whole-wheat tortillas and flatbreads
6 Ways to Add Whole Grains to Your Diet
Here are 6 creative ways to add more whole grains to your diet:
- Use whole-grain pasta instead of white pasta, along with your favorite sauce and meat. Make a tasty side salad to complement your Italian dinner night.
- Substitute your usual waffles or pancakes for a bowl of steel-cut oatmeal. Top with your favorite nut butter and fruit for an added kick of fiber, vitamins, and minerals.
- Need a quick snack? Munch on a handful of popcorn. Air-popped popcorn can be found in grocery stores with light, low-calorie flavorings. Movie theater or microwavable popcorn tends to have more sodium and calories.
- Serve grilled chicken breast, fish, or pork with a side of brown rice. Spice it up with some added flavorings, like fresh herbs or bouillon. Add your favorite roasted veggie for a vitamin- and protein-packed dinner.
- For a meat alternative, try a whole-grain product like quinoa or farro. Health experts from Geisinger Health note that quinoa is considered a complete protein, which means it contains the 9 essential amino acids our bodies need to function.
- When making sandwiches, opt for whole-grain breads, rolls, or tortillas. Be sure to load them up with lean proteins and veggies of your choice.
Remember that simply adding more whole grains is only one part of creating a healthy diet. Be sure to also eat lean proteins, plenty of fresh fruits and veggies, and low-fat dairy products to round out your meals. For more ideas on how to make healthier choices or incorporate whole grains, talk to a registered dietitian (RD). Your doctor may also have suggestions that apply to your specific dietary needs, especially if you’re living with a chronic health condition.
