5 Things You Need to Know About Whole Grains

1. Add Whole Grains to Any Diet Plan

Including whole grains in your diet can be one of the best ways to get an excellent source of fiber, protein, vitamins, minerals and antioxidants--all of which help to reduce your risk of cancer and other chronic diseases. An added benefit is that whole grains aid in the weight loss process and will be your ally while melting away any extra pounds.

2. Savor the Whole Grain

A whole grain includes all three components of the kernel--the germ, endosperm and the bran. When all three components work together, as they do in a whole grain, the result is a nutrition powerhouse bursting with healthy fats, protein, healthy carbohydrates, vitamins, minerals, fiber and cancer-preventing phytochemicals. For example, in kernels of wheat, the majority of these healthy nutrients (especially vitamin E) are found in the wheat germ, which is also great to eat on its own. The bran, also great on its own, is loaded with fiber. Refined flour, on the other hand, is produced by stripping away the germ and the bran so that it only contains the endosperm, which is void of many of the extremely healthy and disease-fighting components.

3. Move Over Wheat Bread

Many people think that the easiest way to include whole grains in their diet is to eat wheat bread. Unfortunately this is not always the case. Wheat bread is a good source of whole grains when the first ingredient reads "whole wheat." Depending on which grain you like, the first ingredient must say "whole rye" or "whole oats" to be certain that you’re getting a whole grain product. If the first ingredient reads "wheat flour," this is not a good choice for increasing the amount of healthy grains in your diet. Surprisingly, even if the first ingredient or claims on the package say "multigrain" you are still not guaranteed whole grains--the product might contain a selection of refined grains or some whole grains, or a little of both.

Choose breads that are chewy and dense, which are often called peasant breads and are loaded with whole grains. You will be able to see the seeds and grains woven into the bread. Breads that contain sprouted wheat, millet and other grains are excellent choices and can be found in the freezer section of your grocery store. Select these wholesome breads over breads that include "caramel color," "hydrogenated oil" or "high fructose corn syrup" in the ingredient list.

4. Get Whole Grain Help

The Whole Grains Council has a terrific website (http://www.wholegrainscouncil.org) and created a "Whole Grains Stamp" for product packaging to help consumers find and select the best whole grain foods to eat. The council provides information on products and will introduce you to a variety of whole grains you might not have thought of, such as barley, buckwheat, quinoa, amaranth, faro and bulgur wheat. The U.S. Dietary Guidelines for Americans, published by the Department of Health and Human Services every 5 years, currently recommends 3 to 5 servings of whole grains per day.

5. Whole Lot of Health Benefits

In addition to reducing your risk of cancer, whole grains can reduce the risk of cardiovascular disease and diabetes in addition to reducing blood pressure and obesity. Most studies indicate that you need to eat a substantial amount (more than 3 servings) of whole grains each day to get the maximum health benefit. Your choice of whole grains can make the difference when it comes to weight loss and disease prevention. Your best bet is to eat your whole grains from whole food sources such as barley, brown rice, quinoa and oats.