Then look no further!
Simply replacing some of your refined grain consumption with whole grains can do just that!! Whole grains are a healthy necessity in every diet, important whether you are young or old, man or women.
Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. While the benefits are most pronounced for those consuming at least 3 servings daily, some studies show reduced risks from as little as one serving daily. The bottom line: every whole grain in your diet helps! When you think about it, what could be easier then replacing refined pasta with a whole grain variety… or replacing ½ of the flour in a dish with whole wheat flour? When you start thinking this way, you will be amazed at how easy it is. I’ve always loved pasta and portion control was a constant struggle but finding a whole grain pasta I loved, meant I was able to control my portions better, feel fuller and eat less.
Many of us are increasingly aware that fruits and vegetables contain disease-fighting phytochemicals and antioxidants, but did you know that whole grains are often an even better source of these key nutrients. Moreover, whole grains have some valuable antioxidants not found in fruits and vegetables, as well as B vitamins, vitamin E, magnesium, iron and fiber!
Studies show the health benefits of whole grains include:
- Better weight management!
- stroke risk reduced 30-36%
- type 2 diabetes risk reduced 21-30%
- heart disease risk reduced 25-28%
- reduced risk of asthma
- healthier carotid arteries
- reduction of inflammatory disease risk
- lower risk of colorectal cancer
- healthier blood pressure levels
- less gum disease and tooth loss
Are you convinced… so now what?
You can easily add whole grains to your meals using favorite recipes you've always enjoyed and just making some small edits. Try some of the following:
- 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 bulgur, wild rice, or barley to bread stuffing.
- Add half a cup of cooked wheat or rye berries, wild rice, brown rice or barley to your favorite canned or home-made soup.
- Add three-quarters of a cup of uncooked oats (instead of bread crumbs) for each pound of ground beef or turkey when you make meatballs, burgers or meatloaf.
- Replace white rice with brown rice, quinoa or bulgur when making fried rice or burrito bowls.
- Enjoy whole grain salads like my Chicken, Cranberry and Bulgur Salad or Quinoa with Tuna
- Make one meal a week a meatless option and incorporate whole grains. The whole grains help to “fill you up” and keep you full since you are removing the fat and protein often provided by the meat. Look for my Whole Grain Penne with Eggplant Sauce recipe.
Believe it or not, getting 3 servings of whole grains per day is easier than you think!
The 2010 Dietary Guidelines for Americans, indicates a serving of whole grain is defined as any of the following:
- 1/2 cup cooked brown rice or other cooked grain
- 1/2 cup cooked 100% whole-grain pasta
- 1/2 cup cooked hot cereal, such as oatmeal
- 1 ounce uncooked whole grain pasta, brown rice or other grain
- 1 slice 100% whole grain bread
- 1 very small (1 oz.) 100% whole grain muffin
- 1 cup 100% whole grain ready-to-eat cereal
Make the commitment today to replace refined grains with whole grains. Once you try it, you won’t go back! For more ideas for cooking with whole grains visit: www.inthekitchenwithanne.com
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