1. Listen to Your Grandmother
Your grandmother had it right. She was a staunch advocate of whole grains. Eating whole grains significantly lowers your risk of heart disease, according to a study done by Wake Forrest University School of Medicine. Other benefits to eating whole grains include lowering the risk of diabetes, cancer and obesity. A serving of 2 1/2 whole grains daily lowers your risk of heart disease by 21 percent. Sadly, only 8 percent of adults in the United States consume three servings of whole grains daily. Even worse, 42 percent consume no whole grain foods in their diet on a regular basis.
2. Check the Stamp
A whole grain is one that includes all parts of the grain seed. The kernel, bran, germ and endosperm are all included. Parts of the grain are stripped away during processing. White flour and white rice are examples of grains that have had much of their nutrient values stripped. Whole grains are becoming more of a focal point in diet, and products are now available that have the whole grain stamp on them. Any product that has the 100 percent whole grain stamp on it will ensure consumers that the product is indeed whole grain. Products with this stamp are available so that consumers can rest assured that they are getting what they pay for.
3. Make Whole Grain Substitutes
There are ways to increase your whole grain intake with foods that many people already enjoy. Popcorn is a whole grain. Long-cooking oatmeal is a whole grain, as well. There are other ways to easily increase your whole grain intake without drastic changes to your diet. When baking, replace 1/3 of your white flour with whole wheat flour. You can also substitute 1/2 of the white flour with oatmeal. There are many delicious whole grain breads now available on the market. Trying these is a fun way to expand your diet. Look for breakfast cereals made from whole grains. Even children's cereals are now clearly marked if they contain whole grains. Whole grain pastas are available, also. They are a great addition to your traditional pasta dishes.
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