Grains, especially whole grains, are an essential part of a healthy diet. All types of grains are good sources of complex carbohydrates and some key vitamins and minerals. Grains are also naturally low in fat. All of this makes grains a healthy option. Better yet, they’ve been linked to a lower risk of heart disease, diabetes, certain cancers and other health problems.
The healthiest kinds of grains are whole grains. The 2010 Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains. Chances are you eat lots of grains already. But are they whole grains? If you’re like most, you’re not getting enough whole grains in your diet.
You can easily add whole grains to your meals, often using favorite recipes you’ve always enjoyed. Try some of the following:
Make Easy Substitutions
- Substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes.
- Replace one third of the flour in a recipe with quick oats or old-fashioned oats.
- Add half a cup of cooked Bulgar, wild rice, or barley to bread stuffing.
- Add half a cup of cooked wheat or rye berries, wild rice, brown rice, sorghum or barley to your favorite canned or home-made soup.
- Use whole corn meal for corn cakes, corn breads and corn muffins.
- Stir a handful of granola in your yogurt, for quick crunch with no cooking necessary.
