5 Things You Need to Know About the Health Benefits of Whole Grains

1. Whole Grains are Not as Boring as They Sound!

Simply put, grains are glucose sources of foods that stem from plants. Whole grains contain all the essential parts and naturally-occurring nutrients of the entire grain seed, making them an extremely healthy source of nutrients. The cereals, breads, popcorn, rice, pasta and even cookies and cakes stem from grains. Most popular snack foods and staple carbohydrate foods that we base our eating lives upon involve grains as their basis.

2. Grains are Extremely Nutrient-Dense

Grains, particularly in whole form, are chock full of helpful antioxidants (many of which are not found in other foods) as well as Vitamins B and E, magnesium, iron and fiber. Individuals who consume regular amounts of whole grains are at lower risk for obesity, heart disease, stroke, diabetes and some cancers.

3. Whole Grains are Healthiest

Though processed grain contain nutrients, in order to reap full nutritional benefits of the grain, whole grains are preferable. The whole grain, which includes all parts of the grain, are higher in fiber and vitamins. They also contain protein and fat. Choose whole grain breads, pasta and long grain rice. Avoid the "white" carbs, such as white bread, sweet cereals and instant rice.

4. There are Many Ways to Enjoy Grains

Choosing a variety of whole grains on a regular basis will allow for optimal nutrition intake. Whole wheat and corn are the most common grains, but a plethora of alternate grains exist and are delicious and nutritious. Scope your local health food store out for various types of flour such as oat or rice flour for baking. Enjoy rye flakes as an alternate to typical oatmeal (it is cooked the same way!). Spelt bread and pizza crust are tasty and very low on the glycemic index. (Low glycemic foods do not negatively impact your blood sugar.) Explore other grains such as amaranth- and barley-based products. Choose multi-grain breads to enjoy a mix of several grains at once.

5. Incorporating Grains Daily is Key

If you eat whole grains on a regular basis, generally 4 to 7 servings per day, you will be healthier, more energized and at lower risk for disease. Your appetite will be more manageable since you'll be consuming balanced, nutrient-dense foods as opposed to "empty calories" that stem from processed carbs. You will save yourself (and your waist line) from less healthy snack foods such as chips or candy, and will feel the sense of empowerment that comes from fueling your body with healthy foods. Aim for at least 1 grain at every meal. If you are having trouble making the transition to whole grain, go about it gradually.