How-To: Get More from Whole Grains
Six whole-grain facts and tips
Just like the name says, whole-grain foods use every part of the grain, and that’s great news for your body!
Whole-grain fact 1
“Refining” grains means removing the parts with the most fiber and nutrients. The food may be softer and lighter in color, but it won’t pack the same nutritional punch.
TIP! Other names for refined flour include “enriched wheat, wheat, stoneground, multigrain, oat bran” (unless it says “whole,” it isn’t).
Whole-grain fact 2
Refined grain foods generally include anything labeled “white”—including white bread, white pasta, white rice—as well as most cakes, cookies, snacks and pastries.
TIP! Many corn products—masa, polenta, cornmeal—may be refined, too.
Whole-grain fact 3
Whole-grain foods are usually darker in color and have stronger flavor than refined grains and flours.
TIP! Don’t be fooled—just because something is brown doesn’t mean it’s made with whole grain. It could be added color. Check the ingredients and look for the word “whole” as the first one!
Whole-grain fact 4
There are lots of great grains here that you can try in salads, side dishes or in place of white rice. Give yourself and those you love the goodness of whole grains.
- Quinoa
- Farro
- Millet
- Teff
- Buckwheat
- Barley
- Brown rice
Whole-grain fact 5
Whole grains make a difference. Eating whole grains has been shown to lower your risk of diabetes, heart disease, high cholesterol and high blood pressure.
TIP! Check the nutrition label—look for at least 2g of fiber per serving.
Whole-grain fact 6
Fiber is your friend! Found in whole grains, beans, fruits and vegetables, eating food rich in fiber helps your digestion and makes you feel full for longer after you eat.
TIP! To get the recommended amount of fiber each day, be sure to get 4 to 6 ounces of whole grains and 4-1/2 cups of fruits and veggies!
You did it!
Now that you know the whole grain facts, let’s see how well you know your grains!
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