Wholesome Whole Grains

Since we are not using the "Food Pyramid" anymore, we know that the majority of our intake should not be the grain group. MyPlate® demonstrates a different balance needed in our diet, such as "Make Half Your Plate Fruits and Vegetables!" and "Go Lean with Protein!" One area of focus is "Make Half Your Grains Whole!"

What makes a whole grain "whole"? Differentiating a whole grain "product", such as whole wheat breads, pastas, and cereals, from actual whole grains is a question some people do not think to ask in my practice. When asked, "what whole grains are in your diet?", the answer is almost always, "We switched to whole grain bread/pasta." This a healthy change, but if those are the only grains in the diet, they are missing out on better sources of vitamins and minerals, not to mention the regulating, hunger-satiating power of fiber found in more abundance!

The definition of a whole grain is that all components of the grain must be present, regardless of whether or not it has been processed through milling, cutting, rolling, cooking, etc. These components include: bran, germ, and endosperm. The less it has been processed, the more nutritional integrity it carries.

Photo Credit: http://wholegrainscouncil.org/

 

Here is a great list of common grains! See how many you can find to try!:

Amaranth

Barley

Buckwheat

Corn, including whole cornmeal and popcorn

Millet

Oats, including oatmeal :) *my favorite!!!!

Quinoa

Rice, both brown rice and colored rice

Rye

Sorghum (aka milo)

Teff

Triticale

Wheat

• spelt
• emmer
• farro
• einkorn
• Kamut®
• durum and forms i.e. bulgur
• cracked wheat and wheatberries

Wild rice

Try my Three-Grain Hot Cereal, and my Oatmeal Breakfast Bars!