The problem is, most rye and pumpernickel bread in grocery stores is made with refined flours. People who ate a half-cup of whole barley regularly during a five-week period USDA study saw their cholesterol levels drop by nearly 10% compared to those who went without. Try these tips to add more whole grains to your meals and snacks: Eating a variety of whole grains not only ensures that you get more health-promoting nutrients but also helps make your meals and snacks more interesting. Each serving should contain at least 2 or 3 grams of fiber. Look for it in Middle Eastern markets, natural food stores, and on Amazon. Carbs get a negative rap because so many people reach for the wrong ones: refined carbohydrates in white bread, candy, cookies, sugary cereals, and all sorts of other treats and drinks. Your family will likely enjoy its light, nutty flavor for a change of pace at the dinner table. Though technically a grass, wild rice is also considered a whole grain and is rich in B vitamins, such as niacin and folate. If you're not sure something has whole grains, check the product label or the Nutrition Facts panel. Folic acid is especially important for women who could become pregnant or are pregnant. Barley. A good source of B vitamins, magnesium, and phosphorus, whole corn is also thought to increase healthy gut flora, which can ward off diabetes, heart disease, and chronic inflammation. Once in your stomach, freekeh acts as a prebiotic, stimulating the growth of healthy bacteria that aid digestion. Oats in the ingredients list mean the product is made from whole oats. Get even more exotic with red and black rice, both of which are considered whole grains and are high in antioxidants. Working these healthy grains into your diet can help prevent health problems like heart disease, diabetes, colon cancer, and possibly asthma and Alzheimer’s. For all practical purposes, bulgur is considered a whole grain, even though up to 5% of its bran may be removed during processing. The particular components of whole grains that may be protective include fiber; antioxidants including vitamins (like vitamin E) and minerals (like selenium); and various phytochemicals. When you choose white rice over brown, around 75% of its nutrients — including nearly all the antioxidants, magnesium, phosphorus, and B vitamins contained in the healthy bran and germ — are left on the milling-room floor. Many people living with celiac disease can tolerate this whole grain, along with quinoa, amaranth, and sorghum. Advertising revenue supports our not-for-profit mission. It's a concentrated source of nutrients. Substitute low-fat muffins … Consider this your official permission slip to eat more carbs. This one is pretty easy, as long as you don’t let food marketers trick you. This content does not have an English version. Whole grains include the bran, germ and endosperm. © 1998-2020 Mayo Foundation for Medical Education and Research (MFMER). Be persistent and look for "whole rye" topping the ingredients list to get the healthy benefits. Grains are naturally high in fiber, helping you feel full and satisfied — which makes it easier to maintain a healthy body weight. Make sandwiches using whole-grain breads or rolls. Lower your risk of stroke. It can be readily found in bread and pasta products, but make sure the label says "100% whole wheat." A single copy of these materials may be reprinted for noncommercial personal use only. So if you prefer the taste and texture of white bread, but want the nutritional benefits of whole wheat, choose white whole-wheat bread over refined white bread. Many whole-grain foods, including a variety of breads, pastas and cereals, are ready to eat. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. Some examples of whole grains foods include barley, buckwheat, bulgur, farro, oats, quinoa and rye. In an analysis of … Always opt for brown rice, which includes brown aromatic varieties like basmati and jasmine. If you're like most people, you're not getting enough whole grains — so see how to make whole grains a part of your healthy diet. We may earn commission from links on this page, but we only recommend products we back. The fiber and protein powerhouse (a cup contains nearly 75% of the dietary fiber you need for the day, and 25% of the protein you should get) can be used in salads or tossed in soups. And thank goodness for that, because who doesn’t enjoy a good buckwheat pancake from time to time? Popcorn. Use rolled oats or crushed whole-wheat bran cereal in recipes instead of dry bread crumbs. Yellow corn is also high in antioxidants. Good Housekeeping participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Swap out white-flour tortillas with whole-wheat versions. While most refined-grain products are fortified, whole grains are not typically fortified with folic acid. Buyer beware: over the past several decades, the term whole grains has become a buzzword among the health conscious. This one is pretty easy, as long as you don’t let food marketers trick you. You can find whole-grain versions of rice, bread, cereal, flour and pasta at most grocery stores. Look for whole grains that have been fortified with folic acid, such as some ready-to-eat cereals. Find out why whole grains are better than refined grains and how to add more to your diet. Start slow and keep it simple by cutting your usual refined-grain ingredients with 100% whole-grain versions.". Look for the word "whole" on the package, and make sure whole grains appear among the first items in the ingredient list. For instance, a brown bread isn't necessarily whole wheat — the brown hue may come from added coloring. This content does not have an Arabic version. This site complies with the HONcode standard for trustworthy health information: verify here. The Best 25 Christmas Decorations You Can Buy, 40 Gifts That Are Sure to Warm Grandma's Heart, 40 Gorgeous Gifts for the Best Sister Ever, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. FREE book offer – Mayo Clinic Health Letter, Whole grains Hearty options for a healthy diet. White whole-wheat bread also is nutritionally similar to regular whole-wheat bread. See our safe care and visitor guidelines, plus trusted coronavirus information. Why trust us? Make at least half the grains in your diet whole grains. However, a low intake of whole grains is actually the leading dietary risk factor for death and disease in the U.S., according to a 2019 study published in the Lancet. Freekeh kernels are harvested while they’re young and then roasted. The bran is the outer layer of the seed and contains most of the seed's fiber. (This is different than a probiotic, which is a beneficial live bacteria you consume). When you’re shopping for any whole-grain product, look at the ingredients and make sure the whole grain is at or near the top of the list. We suggest sticking to the good old-fashioned unsweetened kind and mixing in a little fruit or honey. You know you're eating whole grains if you are having a side of brown rice or a bowl of steel cut oats. "They’re a great place to start if you’re looking to make a healthier choice that doesn’t disrupt your whole routine. It contains small amounts of vitamins and minerals. If all of the grains you eat are whole grains, you may need to take extra care to get sufficient folic acid, a B vitamin. The endosperm, also called the kernel, makes up the bulk of the seed. It's not always easy to tell what kind of grains a product has, especially bread. The Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains. Substitute low-fat muffins made with whole-grain cereals, such as oatmeal or others, for pastries. Whole Wheat. But, if you are buying something like instant oatmeal, avoid those that contain high-fructose corn syrup. Also called cereals, grains and whole grains are the seeds of grasses cultivated for food. Mayo Clinic does not endorse companies or products. "100% whole grains are a key component of any nutritious diet," confirms Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute. In addition to being highly nutritious, whole grains may also enhance digestive health, promote weight loss, protect against cancer, fight inflammation, … This Arabic grain is a low-carb form of ancient wheat that has up to four times more fiber than brown rice. Rye has more nutrients per 100-calorie serving than any other whole grain, according to nutritional research from the nonprofit The Organic Center. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. And it keeps well, so makes an easy make-ahead lunch to pack to work or school. Skipping the refined version and going with the whole-grain type will net you 5 additional grams of fiber per serving. Eat plenty of other folate-rich foods, including fruits, vegetables and legumes. Whole grains abound with heart-healthy soluble fiber that controls appetite while regulating blood pressure and cholesterol levels. Barley is traditionally served in soups, salads, grain bowls, and more. Try adding raisins or dried apricots to quick-cooking barley and serving it as a side dish. In fact, a study from the American Journal of Clinical Nutrition found that a diet rich in whole grains significantly decreased the risk for heart disease. You may be able to find more information about this and similar content at piano.io, How to Eat Dessert Every Day and Still Be Healthy, 38 Best Low-Sugar Foods to Satisfy Every Craving, 5 Healthy Living Tips for People Who Have Diabetes, How This Woman Lost a Staggering 156 Pounds. It may seem like it doesn't add up, but actually white whole-wheat bread is made with whole grains, just as is regular whole-wheat bread. They contain more vitamins and minerals, such as immune-boosting selenium, than other grains. These 11 grains are worth keeping at the top of your shopping list. Feature wild rice or barley in soups, stews, casseroles and salads. So when you’re eyeing the aisle for the healthiest couscous pick, look for the whole-wheat kind, most easily found in natural food stores. The grain, which is used to make tabbouleh salad, is a great source of iron and magnesium. And it’s one of the best grain-based sources of magnesium, a wonder mineral that does everything from ease PMS symptoms to improve nerve functioning; and manganese, which boosts brain power. Grains and whole grains come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds. Whole grains may also help lower your risk of stroke (10). Plus it cooks in only a few minutes. It’s so good for you, though, we’re putting it on the list. When you’re shopping for this whole grain, whether you see the word "whole" or not doesn’t matter the way it does with wheat products. 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