Whole grains are high in complex carbohydrates, vitamins, minerals and are low in fat. Compared to refined grains, or those that have been processed, whole grains pack a nutritional punch. Refined grains lose nutritional value during processing, while whole grains remain intact and nutrient-rich. The American Heart Association states that eating a diet rich in whole grains can help manage cholesterol levels and improve heart health.
Cooked Grains
Eating whole grain as a meal or side dish is an excellent way to gain the nutritional benefits whole grains have to offer. Whole grains include brown rice, wild rice, wheat, bulgur wheat, whole cornmeal, barley, rye, quinoa and millet. Consider serving prepared whole grains as part of a meal or snack.
Consider cooking brown rice or wild rice and serving as a side. Cooked grains may also be used in meals like hot dishes, soups or salads. Combining whole grains adds flavor and texture, such as combining cooked wild rice and barley.
Pastas
MayoClinic.com notes that many types of whole grain pasta can be found commercially, and are a good choice over refined grain pastas. Consider trying pasta made from whole wheat or brown rice. Whole-wheat pastas varieties include lasagna noodles, spaghetti-style, egg noodles and elbow noodles. MayoClinic.com advises choosing pastas or other whole grain foods that offer 3g of dietary fiber per serving.
Breads
Breads made with whole grain flour, such as ground wheat flour, retain more nutrition than bread products made with refined white flour. Choose breads made with whole wheat, oats or rye. You may also consider other bread products made with whole grain, such as whole wheat tortillas, flat breads or rolls.
Cereals and Snacks
Cereals are available in whole-grain options, which may contain barley, wheat, rice or oats. FamilyDoctor.org advises avoiding hot cereals that contain cream, which adds fat and calories.
Many snack foods are made with whole grains, as well. Consider choosing whole wheat or brown rice crackers, whole-grain rice cakes or popcorn for snacking. Snack bars and fruit bars may also contain added whole wheat.
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