8 Ways to Eat More Whole Grains

Because of their health benefits, delicious flavors, diverse textures and versatility, whole grains should be incorporated onto our plates more often. As we explored in this month’s webinar on whole grains, swapping refined grains for whole grains can provide health benefits. Here are 8 ways we can eat more whole grains:

1. Add wheat germ, wheat bran or oat bran to dishes. Wheat germ and wheat bran are parts of the wheat grain. The germ is the embryo from which a new plant could sprout and the bran is the outer layer of the kernel. While the germ and bran differ in terms of nutritional profile, they are both nutritious. Wheat germ, wheat bran and oat bran appear as flakes and can be used in many ways including: on top of yogurt, on top of hot or cold cereal, in smoothies and meatballs, as part of breading for proteins and in baked goods.

2. Try a new whole grain for breakfast. Oatmeal is a great choice for a hot breakfast. However, other whole grains like amaranth and quinoa can also be used to make warm porridges that are similar in texture and flavor to oatmeal. Top with fruit and a drizzle of nut butter. For a cold breakfast, choose a whole grain cereal by looking for the Whole Grain Stamp.

3. Choose frozen or quick-cooking whole grains. Get whole grains on your plate without much time or effort. Purchase frozen cooked grains such as brown rice and quinoa that are easy to defrost. You can also prepare whole grains with a short cooking time. Bulgur, quinoa and whole grain pasta are examples of grains that take 15 minutes or less to prepare. Additionally, cooking grains in a pressure cooker like the Instant Pot can shorten cooking time.

4. Swap refined grains for whole grains in traditional dishes. Simple swaps include: wild rice in chicken soup, whole wheat toast with eggs, meatloaf made with wheat germ, brown rice pasta in vegetable lasagna, pancakes made with buckwheat flour, quinoa in a chili, curry with brown rice and barley in a salad. You can also combine whole and refined grains in one dish if you’re not ready to try only whole grains. For example, mix wild rice and white rice.

5. Make your own popcorn. Did you know that popcorn is 100% whole grain? Instead of reaching for microwave popcorn, try making this delicious snack on the stovetop. Grab a shallow pot with a large surface area to accommodate the expansion of the popcorn kernels. Over high heat, add 1 tbsp avocado oil or another oil with a high smoke point. Add a couple popcorn kernels right away. Once those kernels start to pop, take them out of the pot using a slotted spoon and remove the pot from heat. Add ¼ cup of kernels and shake the pot to coat them in oil. Put the pot back on the stove and turn the heat to high. Make sure to cover the pot. Once the popping slows down, remove the pot from heat and enjoy!

6. Choose a snack with whole grains. Delicious snacks with whole grains include: whole grain crackers and a cheese stick, popcorn and an apple, oatmeal with cinnamon, brown rice cakes with peanut butter, warm quinoa with a sliced hard boiled egg, whole wheat toast with hummus and brown rice with edamame.

7. Buy products with the Whole Grain Stamp. Look for the yellow Whole Grain Stamp on products like cereal, crackers, pasta and bread. The 100% stamp indicates that all of the grain in the product is whole grain and it has at least 16 grams of whole grains per serving. The 50% stamp indicates that half of the grain in the product is whole grain and it has at least 8 grams of whole grains per serving. The basic stamp on the right has some whole grain but primarily refined grain. Products with the basic stamp still have at least 8 grams of whole grains per serving.

8. Eat a Mediterranean Diet. Whole grains are a staple of the Mediterranean Diet, a way of eating and a lifestyle that celebrates food and helps guide decisions about what foods should be on our plate. The Mediterranean Diet suggests eating whole grains daily as part of a healthy eating pattern. Click here to learn more about the Mediterranean Diet, the anti-fad diet that is backed by a wealth of scientific evidence.

Source:

Oldways Whole Grains Council. Whole Grains Stamp. Available from: https://wholegrainscouncil.org/whole-grain-stamp