Healthy Grains To Add To Food

Whole, unrefined grains are believed to be healthier than refined grains. Extensive research has shown that grains in which all portions of the kernel are retained can help diabetics with glucose control, help prevent cancer and support digestive health, among many other reported outcomes. Incorporating sufficient whole grains into your menu, according to the American Dietetic Association, can be accomplished with just three servings per day.

(ADA, see reference 1)

Oats

Oats, a whole grain and good source of soluble fiber, are most commonly found in the hot breakfast cereal oatmeal. The soluble fiber found in oats may be able to help diabetics with glucose control. The German researchers Lammert, Kratzsch and colleagues reported their clinical findings in February 2008 in the journal "Experimental and Clinical Endocrinology and Diabetes." The researchers determined that when patients with uncontrolled type 2 diabetes followed a diabetic diet regimen containing servings of oatmeal for four weeks, they were able to decrease the amount of insulin they required to maintain normal glucose levels.

Corn

Although technically considered a vegetable, dried corn functions as a grain. The Whole Grains Council touts corn as a great source of vitamin A, antioxidants and carotenoids, which can help lower cancer risk and improve eye health. Corn is also high in fiber for digestive health. By using cornmeal or corn flour, you can easily add corn to your menu. Try baking corn muffins or corn bread. Popcorn is also a popular way to eat corn, but be careful to pop it yourself to avoid additives such as high levels of sodium and large amounts of butter.

Rice

Common forms of rice are white rice, brown rice and wild rice and most comes in short, medium and long grain varieties. Brown rice is a good source of the essential minerals manganese and selenium, but all types of rice are healthy sources of fiber. Brown rice has been shown to help prevent breast and colon cancers. In the study published in the journal "Cancer Epidemiology, Biomarkers and Prevention," researchers Hudson, Dinh and colleagues concluded that phenols, naturally occurring anticancer chemicals, are present in high concentrations in brown rice.

Wheat

Wheat comes in several varieties, such as wheat flour, wheat berries and bulgur. You can substitute whole wheat flour for white flour in recipes, but they cook up differently, so the Whole Grains Council recommends first experimenting with recipes that call for whole wheat flour to understand the difference. In general, up to half of the white flour in a recipe can be replaced with wheat flour. Pastas and couscous are also available in whole-wheat versions.

Recommended Servings

The American Dietetic Association recommends a minimum of three servings of whole grains per day. One serving consists of ½ cup of oatmeal, ½ cup rice, a slice of wheat bread or five whole-grain crackers. You can also add more grains into your diet by adding them here and there. Sprinkle cornmeal on a pastry stone when making or heating up a homemade or frozen pizza. The crust will be nonstick, and you'll enjoy the benefits of additional fiber. Sprinkle a handful of oats into your morning yogurt, or make your own muesli cereal with raw oats, low-fat vanilla yogurt, a tablespoon of honey, walnuts, a chopped red apple and a handful of blueberries.