How to add whole grains to your diet

It is a smart move to add whole grains to your diet. Whole grains have lots of health benefits, for instance, they can help lower the level of cholesterol and blood sugar. And because they are packed with fiber, you’ll feel full for longer and find it easier to manage your weight.

What are whole grains?

The reason why whole grains are better for your health is they contain the entire kernel: the bran, endosperm, and germ. All three parts, especially the bran contains the most fiber, antioxidants, vitamins, and minerals, while the refined grains only have the starchy endosperm layer, so they have fewer nutrients and less fiber.

Common whole grains include:

Brown rice, bulgur, buckwheat, millet, oatmeal, popcorn, sorghum, whole rye, and more.

How to choose whole grains

Despite the multiple benefits of whole grains, it is not easy to find them in the market. Don’t judge them according to appearance. For example, being brown may just mean it contains added ingredients, like molasses. Read the label carefully. Generally speaking, labels like “enriched” or “made from whole grain” or “multigrain” doesn’t mean 100% whole grains. Make sure whole-wheat flour or some other whole grain is listed as the first ingredient.

How to add whole grains to your diet

Adding whole grains to your diet just needs you to make a few switches, such as replace rice with whole grains or eat whole wheat bread instead of white bread.

• Add whole grains like barley and bulgur to the food like salad, soups, stews, and casseroles.
• When you bake bread or pancakes at home, choose whole wheat flour or buckwheat flour instead of white flour.
• Eat whole grains as a snack, such as popcorn and unsweetened whole wheat or rye crackers. Skip butter, sugar, and salt.
• Use quinoa as your side dish instead of rice. You can also use quinoa to make a coating of shrimp and chicken instead of breadcrumbs.

How much whole grains is enough

Some people eat whole grains to keep a balance in blood sugar or try to lose weight, but how much is enough? Check the examples of one whole-grain food serving:

1/2 cup of cooked brown rice

1 slice of whole-grain bread

1/2 cup of cooked oatmeal

You can also ask your doctor and fix a diet plan that both fits your tastes and health conditions.