Saturday 19 May 2012

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Eating foods made from whole grains is linked with protection from heart disease and type 2 diabetes. Whole grains contain all parts of the grain: the outer bran layer where nearly all the fibre is, the germ layer that’s rich in vitamins and minerals, and the endosperm that contains the starch.

Research suggests that you need to eat at least three servings of whole grains each day to reap their health benefits. One serving equals: one slice of whole-grain bread, 30 grams of breakfast cereal, ½ cup cooked whole-wheat pasta or ½ cup cooked whole grains such as oatmeal, brown rice, quinoa, millet.

Ideally, most – if not all – of your grain choices should be whole grain.

Your homework today: Replace all “white,” refined grains with a whole grain. The following tips can help you do so:

• Buy breakfast cereal, breads and crackers that list a whole grain such as “whole wheat,” “whole oats, “whole rye” or “rye meal” as the first ingredient. Even better, choose products made entirely of whole grains. (If you order your sandwich at lunch on rye bread, it’s likely made from refined flours.)

• Try whole-wheat or brown rice pasta instead for white pasta.

• Instead of white rice for dinner, substitute brown rice, wild rice or quinoa.

• Add ground flaxseed to smoothies, hot cereal, yogurt or applesauce.

• Try one new whole-grain food each week such as barley, kasha (buckwheat groats), millet, brown rice or quinoa.

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