Grains have been part of the human diet for centuries, but some more recent “diet fads” have put a big red X over grains saying they are bad for your health. And while yes, a diet rich in refined grains can cause a host of health issues, a diet rich in whole grains is associated with various benefits, including a lower risk of diabetes, heart disease, and high blood pressure.
The Dietary Guidelines recommends that Americans consume at least 3 servings of wholegrain foods daily, which adds up to 48 grams per day. Here are some tips for getting more whole grains in your diet.
Swap brown rice for white
Brown rice and other whole grain rice variants like black or wild rice are
great choices for sushi, stir fry, grain bowls, risotto, fried rice, soups and
even rice pudding!
Experiment with Ancient grains
Ancient grains such as quinoa, millet, farro, barley, wheat berries and
bulgur make a delicious addition to soups, salads, pilafs and casseroles.
All count towards your daily whole grain total.
Choose whole grains over refined
Look for whole grains as the first ingredient on the nutrition label when
selecting breads, buns, bagels, tortillas, and pastas. While eating out,
remember to ask your server if they offer whole grain alternatives.
Add whole grain foods to snacks
Snack on popcorn instead of chips or pretzels. Stick to a 3-cup
serving of air-popped varieties.
Go savory or sweet with oats
Oat are super versatile and can be used for many different types of
dishes as the main ingredient like overnight oats and savory oats bowls
with a poached egg but can also be used as a flour in muffins and
cookies as well as to add texture to meatballs, burgers
Need more help with getting whole grains into your diet? Send us a message at Alicia@AHealthyBalanceInc.com to chat with one of the dietitians!
