This guest blog is by Danielle Cushing.
To celebrate National Whole Grain Month, let’s figure out whole grains, where to find them, and how to use them.
What is a whole grain?
In short, whole grains are more nutrient-rich than refined grains. Refined grains lose some of their minerals, B vitamins, and antioxidants during processing. Whole grains retain all of these and are also higher in fiber and high-quality protein. For more information about whole grains, check out the Whole Grains Council.
Where in the grocery store will I find whole grains?
1. Many of your whole grains will come from the bread aisle. Look for 100% whole grain or 100% whole wheat breads, English muffins, tortillas, and pizza crust.
2. You will also find whole grains in the dry goods aisle. Brown rice and wild rice are excellent and inexpensive whole grain options. Here you will also find barley, quinoa, whole wheat pasta, and buckwheat noodles.
3. Don’t forget the cereal! Bran flakes, Cheerios, and shredded wheat are excellent examples of widely available whole grain cereals. Rolled oats, steel-cut oats, and whole cornmeal are great choices for hot cereals, but beware of instant varieties, which often have a lot of added sugar or salt.
4. Popcorn makes a healthy whole grain snack. Look for options with less butter, sugar, or salt.
How can I add whole grains to family meals?
- Switch from sugary cereals to whole grain cereals and add fresh fruit for natural sweetness.
- Pack lunches with sandwiches or wraps made on 100% whole wheat bread or whole grain tortillas.
- Keep individual-size bags of popcorn or whole grain crackers at work for a midday snack.
- Prepare cold salads using brown or wild rice, quinoa, couscous, barley, whole grain pasta – the options are endless! I love this fall salad of Whole Grains with Cranberries, Squash, and Pecans.
- Add quinoa to stir-fry veggies and soups and other dishes. Try these Quinoa Stuffed Peppers.
- Bake with whole wheat flour (for sturdy baked goods, like pizza dough and bread) or whole wheat pasty flour (for lighter baked goods, like cookies and cakes).
Which whole grains will you try?
Danielle Cushing is a registered dietitian.