Whole GrainsDid you know including whole grains in your diet can help reduce the risk for stroke, diabetes and heart disease?

Whole grains have lots of health benefits. People who consume more whole grains reduce their risk for stroke, type 2 diabetes, and heart disease by 22 to 30%.

Why should I eat whole grains?

People who eat more whole grains also have reduced risk for cancer, diabetes and obesity. Antioxidants are also found in whole grains. Foods with whole grains are loaded with B vitamins, vitamin E, magnesium, iron and fiber.

What are whole grains? And how do I get them?

You may already be eating whole grains and not know it! Whole wheat bread, popcorn and oatmeal are common whole grains.

Whole grains contain the entire grain kernel. Click here for a picture. Refined grains are processed to remove two important parts of the grain, the bran and the germ. Don't worry, this is a healthy germ. Refined grains may look more appetizing, but removing these pieces also gets rid of much of the dietary fiber, iron and many B vitamins in the grain.

More and more foods, like cereal and pasta, are available in whole grain versions. These healthier versions may be brown in color, but that's the nutrients they're packed with shining through.

Check out the chart below to see a few healthier whole grain options to add fiber and nutrients to your diet and replace refined grains.

* Check the label on these items, there may be whole grain versions of these foods.

How much is enough?

Most Americans consume enough grains in their diets. What we need to work on is eating more whole grains. More than half of all the grains eaten each day should be whole grains. Try making small changes in the foods you eat, and work up to 100% whole grains in your diet.

Try these easy ways to add whole grains to your diet.

• Check the label of your breakfast cereal and make sure it's made with whole grains
• Instead of white bread crumbs use rolled oats or crushed bran cereal as breading
• Try whole grain pasta and rice in your favorite dishes, like macaroni and cheese or red beans and rice.
• Popcorn is a whole grain, and if it's made without extra butter and salt, a very healthy and filling snack.
• Experiment with new grains: kasha, quinoa, brown rice, wild rice and bulgur are healthier alternatives and work great in soups, casseroles and salads.
• Pick wheat and oat bagels over plain bagels at breakfast.

Check out these sites to find out more:

http://www.wholegrainscouncil.org

http://www.mypyramid.gov/pyramid/grains.html

http://www.mayoclinic.com/health/whole-grains/NU00204

Did you Know? Is a series of health articles written by HHPC and reviewed by our Health Advisory Board.