Whole grains are grains that have not been stripped of vital nutrients during food processing. Consuming three servings of whole grains per day can help prevent type 2 diabetes, heart disease and unhealthy weight gain, according to the American Dietetic Association. Whole grain foods may include numerous grains, such as barley, brown rice, bulgur, millet, oats, whole wheat, spelt, quinoa or wild rice. Consume whole grain foods as part of a nutrient-rich, balanced diet for optimum results.
Whole Grain Breads
Whole grain breads provide healthy alternatives to enriched breads. One slice of enriched white bread contains roughly 1.9 grams of protein and 0.6 grams of fiber, according to the Mayo Clinic. Whole wheat bread, on the other hand, contains 3.6 grams of protein and 1.9 grams of fiber. A variety of whole grain bread products are available, including whole grain English muffins, pita bread, tortillas, bagels, hamburger and hot dog buns and bread crumbs. When purchasing whole grain breads, examine nutrition labels to ensure that a whole grain, such as whole wheat, is listed as a primary ingredient. Whole grain breads may contain a blend of numerous whole grains--multi-grain bread--or be based upon one or two whole grains. If the word "whole" is not listed, the bread product likely contains refined grains.
Whole Grain Rice
Whole grain rice varieties provide rich amounts of nutrients, including folate, vitamin B6 and niacin. Whole grain rice is less processed than whole grain bread, since the grain remains in its whole, natural form prior to eating. Natural health expert Andrew Weil, M.D., recommends whole grain brown rice as a valuable anti-inflammatory and low-glycemic food, meaning it supports healthy blood sugar levels. Since whole grain rice contains no gluten or wheat-derived products, people with wheat or gluten allergies or intolerances and people with the autoimmune disorder celiac disease can enjoy it with ease. Consume a variety of whole grain rice varieties, such as long-grain brown rice, wild rice and basmati rice, regularly to reap the broadest nutritional benefits. For added benefits, replace enriched and instant rice with whole grain rice in soups, casseroles, curry dishes, stir-fries, rice pudding and other dishes.
Whole Grain Cereals
Whole grain cereals provide a simple, ready-to-eat , nutritious meal option. While numerous cereals contain whole grains, seek cereals for which a whole grain is listed as a primary ingredient most often. The Mayo Clinic suggests high-fiber hot and cold cereals, such as oatmeal, bran flakes and shredded wheat. Since whole grain cereals contain more fiber than enriched cereals, they may keep you fuller longer between meals and help prevent overeating or excessive snacking throughout the day. If you have not yet acquired a taste for whole grain cereals, start by mixing whole grain cereals with processed cereals until you feel ready to make the full switch. Opt for whole grain cereals without rich amounts of added sugar for added benefits. For healthier sweets, replace processed rice cereal with brown rice cereal in rice crispy bars and add oats to cookies, bars and cakes.
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