Whole grains are different from refined grains because they still contain the entire grain kernel, which includes the germ, the bran and the endosperm, according to MyPyramid, the USDA's nutritional guideline program. Following a diet that features whole grains may help you maintain a healthy weight and reduce your risk of chronic illness, according to a 2008 study by Penn State researchers.
Fiber
Whole-grain foods contain more beneficial fiber than refined grain products. Fiber plays a valuable role in the diet by absorbing water in the digestive system, making you feel fuller and reducing the tendency to overeat. In addition, consuming fiber may help prevent constipation, according to the Mayo Clinic.
Benefits
By increasing your whole-grain fiber intake, you may reduce risk of developing heart disease or cancer later in life, according to the Wheat Foods Council. Other potential benefits include better insulin control, a reduced risk of developing diabetes, lower triglyceride levels and antioxidant benefits.
Types
Look for the word, "whole," when buying foods to ensure that you're getting whole grains. Whole-wheat pasta, whole-rye bread and whole-grain cornmeal are examples of foods that contain whole grains. Other whole grains include wild rice, brown rice, bulgur, buckwheat, old-fashioned oatmeal, millet and quinoa.
Adding Whole Grains to Your Diet
Substituting a whole grain for a refined grain in food preparation will boost your fiber intake. MyPyramid suggests replacing white rice with brown rice or whole-grain pasta. Toss a handful of barley into vegetable soups and mix bulgur wheat into your favorite casserole. Substitute whole-wheat flour for some of the regular flour in baked goods, such as pancakes and breads. Make a coating for baked fish or poultry, using whole-wheat cracker or breadcrumbs.
Kid-Friendly Plans
Kids are more likely to eat whole grains if they enjoy the taste of the food. Prepare common childhood favorites, like macaroni and cheese, by using whole-wheat pasta instead of regular pasta. Kids may more readily eat whole-grain breakfast cereals if you add chunks of fresh banana or strawberry. Add whole grains to your child's lunch box by using whole-wheat tortillas, rolled up around peanut butter and jelly or your kid's favorite sandwich spread. Most kids enjoy popcorn and they don't realize they're eating a whole grain.
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