Whole-grain foods are those that contain all parts of the grain. Milling and refining grains causes them to lose important nutrients, including vitamins, minerals and fiber. The Harvard School of Public Health says that eating plenty of whole-grain foods can improve your digestive health, reduce your risk for heart disease and may protect you against some types of cancer. Some types of whole-grain foods include whole wheat bread, brown rice, whole wheat pasta and oatmeal.
Whole Wheat Bread
Breads made from whole wheat can be found at any grocery store. MayoClinic.com suggests always checking the food label on bread to make sure it is made from whole wheat. Check that the first ingredient in the ingredient list is whole wheat. Some breads are advertised as wheat bread even though they are not made with whole wheat flour.
Brown Rice
The Harvard School of Public Health says that replacing white rice with brown rice may reduce your risk of diabetes. Brown rice has more minerals, vitamins, fiber than white rice and does not increase your blood sugar as much as white rice does after a meal. Brown rice can be as easy to prepare as white rice, and some types of instant brown rice are available in most grocery stores.
Whole Wheat Pasta
As with other whole-grain foods, whole wheat pasta has more nutrients than pastas made from refined flour and grains. The Kansas State University Department of Nutrition says that for pastas to state that they are whole-grain, they must contain at least 51 percent whole wheat flour. Always check the ingredient list to see if the word "whole" is at the top of the list. The Kansas State University Department of Nutrition also suggests trying different kinds of whole wheat pasta so see which type you like best.
Oatmeal
Oats and oatmeal are a common source of whole-grain carbohydrates. Oatmeal is included in the list of "best" whole grain choices from the American Diabetes Association and can be prepared in many ways. Oatmeal can be a good choice for a quick breakfast, and oats can also be added to different baked goods to add texture.
References
- Harvard School of Public Health: The Nutrition Source: Health Gains from Whole Grains
- MayoClinic.com: Whole Grains: Hearty Options for a Healthy Diet
- Harvard School of Public Health: Replacing White Rice with Brown Rice or Other Whole Grains May Reduce Diabetes Risk
- Kansas State University: Department of Nutrition: What's a Whole Grain Pasta?
- American Diabetes Association: Whole Grain Foods
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