By Nicola Cucuiet and Sylvia Klinger
More and more people are aware of the importance of eating whole grains in their day to day nutrition. Consuming whole grains can represent the first step in making your diet more nutritionally balanced. Whole grains are filled with important nutrients like fiber, B vitamins, proteins and some minerals like iron, zinc and magnesium. Because whole grains are rich in insoluble fiber, they help in maintaining regular bowel movements.
Recent studies have shown that whole grains consumption has increased up to 60%, compared to only 35% in 2006. This increase in whole grain consumption comes as no surprise since the health benefits of these grains are vast. A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
How to Get More Whole Grains Every Day
Including more servings of whole grain in your daily diet (at least 3 servings/day) is easier than it looks. Some of the most popular foods have a whole grain version.
- Many breakfast cereals are made with whole grain and may also be a good source of fiber, which is 3 grams of fiber/servings. Some whole grains, such as oats, have been proven to have the ability to lower “bad” cholesterol (LDL). Combine your cereals with fruits, nuts or even a teaspoon of your favorite fruit jam and enjoy all the benefits whole grains have to offer.
- Replace some of your breads and pastas with a whole grain version, choosing from the many varieties available. A sandwich made out of whole grain bread, sun dried tomatoes and a lean protein makes the perfect choice for when you are short on time. Because of the fact that whole grains are rich in B vitamins, it could help improve your memory, your ability to focus and handle day to day tasks.
- For those of you that have a passion for baking, know that you may be able to replace half of the white flour with a whole grain version. If you are not the type of person that likes to cook or bake, consider stocking your favorite whole grain snack options. Look for crackers, chips and other products made with whole grain.
Making these small changes might seem irrelevant but know that they will help pave your way to healthy balanced nutrition. These simple changes can help you accomplish your goal of having three servings of whole grains every day.
Live life and love it. Eat well.
