September is National Whole Grains Month-dive into why you should incorporate more whole grains into your diet!
What are whole grains?
A grain is considered to be a whole grain as long as it contains all three of its original parts. This includes: the bran, the germ, and endosperm. Each portion of the grain has a different role and provides a variety of health benefits.
The outer layer of the grain, known as the bran, provides fiber, B vitamins, and antioxidants. The germ is the embryo of the grain seed. This portion contains B vitamins, minerals, and some protein and fat. The last portion of the grain is the endosperm. This is what surrounds the germ and is the largest portion of the grain. It contains some vitamins and minerals in addition to carbohydrates and protein.
What are sources of whole grains?
Whole grains are easy to find and taste great! Half of the grains in your diet should consist of whole grains, but there are plenty of different types that make doing so simple! Some of the most common sources include oats, brown rice and whole grain flours. In addition to these, amaranth, barley, quinoa, corn, millet, buckwheat, rye and others are whole grains that you may recognize.
Whole grains can come in a variety of forms. Something like quinoa or brown rice may be consumed in it’s typical form, but others such as oats, buckwheat and corn may be ground up and turned into a flour to then make a whole grain based product. Next time you are at the grocery store, keep an eye out for these names to try something new!
What are the benefits to consuming whole grains?
There are so many benefits to increasing your intake of whole grains! By consuming the entire grain, you are obtaining all possible nutrients. This includes fiber, vitamins, minerals and all 3 macronutrients. A diet rich in whole grains can help to keep you healthy and feeling great. Over time, whole grains have been linked to preventing a variety of health problems and diseases. Consuming more whole grains may be able to help decrease overall cholesterol levels, reduce inflammation, reduce risk of Type 2 diabetes and will help to keep you satiated and energized throughout the day.
Gluten-free?
Just because you eat gluten-free does not mean you have to miss out on your whole grains! Plenty of gluten-free whole grain options exist for you to incorporate into your diet. Some examples of gluten-free grains include amaranth, buckwheat, corn, millet, quinoa, rice, sorghum, teff, and wild rice. Additionally, oats are typically gluten-free, but may sometimes be processed in a facility that can be contaminated with wheat. Remember, unless you are someone that has Celiac’s disease or a gluten sensitivity, there is no need to avoid gluten!
Conclusion
As you can see, whole grains have plenty of benefits to them! National Whole Grain month is a great time to go out and try a new whole grain! You may discover one that you have never had before!
By: Sofia Colantuono
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Want to read about more foods packed with fiber? Check out https://nutritionheartbeat.com/foods/get-poppin-celebrate-national-popcorn-day or https://nutritionheartbeat.com/foods/how-do-you-like-them-apples
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