Grains form an important part of a healthy diet. Foods made from wheat, rice, oats, barley, corn meal or any other grain (like quinoa, rye, and sorghum) are grain products. Examples include bread, pasta, rice, oatmeal, hot or cold cereal, crackers, biscuits, tortillas, grits and granola. Grains are rich in carbohydrates which provide long lasting energy for sustenance and physical activity. The brain and muscles need glucose (obtained from carbohydrate digestion) to function, making grains a good choice to “power up” for the day. Grains are also naturally low in fat and are a good source of B vitamins and minerals like iron.

There are two forms of grains - whole grains and refined grains. Whole grains include the entire grain kernel - the bran (rich in fiber, B vitamins), the endosperm (rich in carbohydrates) and the germ (rich in vitamins, minerals and phytochemicals). Refined grains like white flour are made from milling the entire kernel to strip off the coarse nutrient-filled bran and germ layers leaving the starchy endosperm. Refined grains are enriched by the addition of some B vitamins and iron during processing. Whole grains provide more nutrients than refined grains, so power up with whole grains - you get more “nutrient bang” for your buck.

People who eat whole grains as part of a healthy diet may have a reduced risk of some chronic diseases like heart disease. Fiber from whole grains and other sources helps to reduce the occurrence of constipation, promotes a healthy digestive system and also helps you manage your weight. The 2010 Dietary Guidelines for Americans (2010) recommends making half your grains whole grains. Check out www.choosemyplate.gov to determine the number of ounces of grains needed daily and ounce-equivalents of grains.

Read the ingredient list and choose products that name a whole grain as the first ingredient: whole grain or 100% whole grain. Examples include whole wheat, whole grain oats, whole grain cornmeal, brown rice and wild rice. Terms like “stone-ground," “multi-grain," “cracked wheat," “seven-grain” or “bran” are not the same as 100% whole grain and may not contain any whole grain.

Some great ways to eat whole grains:

• Use whole wheat versions of pasta, bread, or tortillas. Whole wheat pasta has a nutty texture and might take some getting used to so substitute half your pasta with whole grains.
• Use brown rice and/or wild rice instead of white rice.
• Oatmeal with a sprinkle of dried fruits makes a powerful healthy breakfast.
• Use whole grains like barley in place of rice and noodles in soups and stews. Whole grain couscous, rye berries and quinoa can be used in pilafs.
• Use wholes grains like brown rice and quinoa as hearty stuffing in vegetables and roasts. Remember to rinse quinoa before cooking to remove the bitterness.
• Add granola to low fat yogurt and fresh fruits to make a delicious and healthy parfait.
• Toss with chopped veggies and vinaigrette for a cool salad.
• Popcorn, a whole grain, can be a healthy snack if popped with little or no added salt or butter.

Resources:

Grains from www.wholefoodsmarket.com
www.choosemyplate.gov
www.lsuagcenter.com