This is the first part of an educational series by Giant Eagle Corporate Nutritionist, Judy Dodd and Author, Laura Taxel entitled 'EAT HEALTHY'. Check back for updated advice on living well.
The latest Dietary Guidelines for Americans (DGA) list whole grains, as “foods to encourage.” Even calorie counters should consider including bulgur, brown rice, quinoa, wheat berries, millet, barley, amaranth and oats in their diets. Those in the know are replacing a low carb lifestyle with a focus on healthy whole grains like these. And there’s an added benefit- the flavors and versatility of whole grains can bring new excitement to your table.
Did you know that popcorn is a whole grain? Oatmeal is too. So is bread made with 100% whole wheat flour. But anything made with white flour is not. So what exactly is a whole grain.
The term whole grain refers to the entire edible kernel which consists of the bran (outer husk), endosperm (inner core), and germ (heart or seed). Refining typically removes the bran and the germ and with them much valuable nutrient content. Enriched products replace only a small proportion of the vitamins and minerals that are lost in processing.
Whole grains are nutritional powerhouses. They contain protein, fiber, iron, Vitamins B and E, plus zinc, selenium, magnesium and a range of plant nutrients that act as antioxidants in the body. Eating whole grains is linked to lowering blood cholesterol and reducing the risk for both heart disease and diabetes. New research indicates that whole grains can help in weight management and may reduce risks for certain cancers.
The DGA recommends that individuals consume a minimum of three ounces of grains a day with whole grains representing at least half of the intake. A slice of bread, 1 cup of most cereals, or ½ cup cooked rice or pasta each represent one ounce.
Read the labels on packaged foods to find out if whole grains are an ingredient. Look for products that are not refined and minimally processed. Start experimenting with adding whole grains to your favorite recipes. They can be incorporated into soups, salads, side dishes, entrees, snacks and even desserts. Soon you’ll be enjoying this healthy food from Mother Nature at breakfast, lunch and dinner.
Information provided by
Judy Dodd, MS, RD, LD, Giant Eagle Corporate Nutritionist. To get more of her wellness advice click on the
Healthy Living tab at
www.gianteagle.com
Additional information about whole grains and recipes that use them at www.wholegrainscouncil.com