To Your Health: Whole Grains

by Jody Perrecone

Want to hear about an inexpensive and easy diet where caloriesare not counted?  Eat whole grains. “How can that be?” you ask. Whole grains are high in fiber and absorb water in the stomach, making you feel full. At that time, the brain receives a signal that you have had enough to eat. That’s it! Whole grains are low in calories and are cholesterol-free.

 But there’s more. Whole grains are healthy. In addition to fiber, whole grains also have vitamins, minerals, and protein. Studies have proven that eating a diet high in fiber lowers the risk of stroke, type II diabetes, heart disease, and obesity.

 Fiber is exclusive to the plant kingdom - whole grains, beans, vegetables, and fruits, None is found in meat, dairy, or eggs. Look for the whole grain stamp on foods. Check the ingredient list. It must have the word “whole” in it.  Forget products that say “wheat” or “enriched wheat” or “multi-grain” – they are not whole wheat and much of the fiber and nutrients have been removed. The new USDA Dietary Guidelines recommend ¼ of your dinner plate be filled with grains.

Switch to whole wheat pasta and whole wheat breads. Try a variety of grains including barley, bulgur, millet, oats, what berries, brown rice, and quinoa. The website www.wholegrainscouncil.org is full of information and recipes that will get you started.