-
Step 1
If you happen to be reducing the amount of carbohydrates in your diet, you may also be avoiding any foods containing whole grains. This is a drastic step for you to take, because these items are rich in the antioxidants, plant compounds, and vitamins and minerals that help prevent diabetes, cancer and heart disease.
The difference between whole grains and refined grains – Both of them are low in fat, and the refined products often contain essential nutrients like B vitamins, magnesium, selenium, potassium and fiber that are added back during processing. This is the reason that whole-grain products are a better source of these same basic nutrients than their refined counterparts. Their bran and germ are not removed during the milling process, and along with that, including a certain amount of fiber in your diet as you try to maintain your weight or lose a few pounds will lessen any hunger pangs you may have during the day. -
Step 2
How to shop for whole-grain products – Choose items with at least 3 grams of dietary fiber per serving and look for the word “whole” on the product’s package. The fact that a product is brown in color (rather than white) does not automatically mean that it is made from whole-grain flour because an ingredient such as molasses or food coloring may be present. Also to be absolutely certain about what you are buying, choose products bearing this statement from the Food and Drug Administration (FDA): “Diets rich in whole grains and other plant foods and low in fat, saturated fat and cholesterol may reduce the risk of heart disease and some cancers.”
Every whole-grain product contains two types of beneficial fiber: insoluble fiber (to help prevent hemorrhoids, constipation, diverticulosis and colon cancer) and soluble fiber (to lower cholesterol, reduce the risk of heart disease and stroke, and slow the absorption of glucose to stabilize our blood-sugar level. -
Step 3
How to include whole-grain products in your diet – Eat high-fibers cereals (bran flakes, oatmeal and shredded wheat) for breakfast, and alternate with multi-grain, low-fat muffins, whole-wheat toast or whole-grain bagels. For lunch, try sandwiches made from whole-grain bread or rolls. Other options include whole-wheat tortillas, barley, brown rice, wild rice, bulgur and kasha. Some of these grains can also be used in soups, stews, casseroles and salads to vary your meals, and brown rice and whole-grain bread crumbs should also work well in your chicken and meatloaf recipes. (As a substitute for ordinary bread crumbs in cooking, try rolled oats or crushed bran cereal.)
Finally, note that less well-known but equally beneficial whole grains include quinoa, buckwheat, kamut, spelt, wheat berries and amaranth.
