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BEYOND BROWN RICE:
10 WHOLE Grains to Add to Your Diet
October 2007
Research suggests that whole grains have preventative health benefits and current Dietary Guidelines recommend eating at least three (3) servings daily.
Grains start out as being whole, which includes the germ, bran and endosperm, however are often refined to make them easier and faster to cook. The nutritional quality of this processed grain is significantly changed. It is not just the fiber from the whole grain that is lost, but the vitamin, mineral and phytonutrient content too, decreasing health benefits.
Counting Whole Grains: The Whole Grains Council has a “stamp” that designates a food contains at least eight (8) grams or 1/2 serving of whole grain per serving. This is a voluntary stamp and is a quick and easy way to spot whole grain foods.
While looking for this stamp on a grain product, check out these foods that provide vital whole grains:
BARLEY - One of the oldest cultivated grains, barley may be more effective at
lowering blood cholesterol than oats, as it is full of fiber.
BULGUR - Known as “Middle Eastern pasta,” bulgur is a whole
wheat and most notable in the dish Tabbouleh.
CORN - This can be a great whole grain food when not refined. Corn-on-the-cob,
light popcorn, and corn tortillas are a few of the great ways to enjoy
whole grain corn. It is also very high in antioxidants!
KAMUT - This buttery-tasting type of wheat is higher in protein and Vitamin
E than other varieties.
OATS - Oats or oat flour on a label almost guarantees a whole grain in
the product. Oats contains cholesterol-lowering fiber.
QUINOA - Pronounced “keen-wa,” this whole grain of the Incas
is a complete protein, which makes it especially great for vegetarians.
RICE - Whole rice can be brown, black, purple or even red! One of the
most easily digested grains, it is also gluten-free.
RYE - Rye is higher in fiber than most whole grains, leading to a lower
glycemic index, a major plus for diabetics.
WHEAT - There are two main types of wheat: durum wheat (for pasta), and
bread wheat (for most other foods).
WILD RICE - Technically not a rice, it is the seed of a water grass that
is grown around the Great Lakes. Wild rice has twice the protein and
fiber of brown rice.
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