Enjoying Whole Grains
Whole-grain foods are minimally processed and therefore rich in vitamins, minerals, and fiber. Grains include whole wheat, brown rice, barley, rye, oatmeal, and corn. Whole grains provide complex carbohydrates that are essential for energy and vitamins A and E, magnesium, calcium, and other important nutrients. These fiber-rich foods contain both soluble and insoluble fiber, but mostly contain insoluble fiber, which aids digestion, keeps your colon healthy, and makes you feel full, helping with weight management. Processed grains, in contrast, are simple carbohydrates and have lost many of the nutrients and the fiber.
Oatmeal that contains oat bran is a rich source of soluble fiber that can help to lower cholesterol levels. Food manufacturers often remove the oat bran in the instant-cook varieties. Be sure to purchase whole oats or oat bran to obtain the cholesterol-lowering results.
Ideally, you should eat six servings of grains per day. Here are some tips to add more whole grains into your daily diet:
- Include a grain-based food at every meal.
- Try whole-grain rolls, breadsticks, and muffins for snacks.
- Purchase whole-grain crackers for meals or snacks.
- Enjoy rice cakes or popcorn that does not include trans-fats for snacks.
- Prepare desserts with fruits and whole grains, such as apple crisp.
- Sprinkle wheat germ into your cereals or smoothies.
- Use whole-grain tortillas or pita breads to make healthy chips for dips or salsas.
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