Going with the GRAIN

by David on December 18, 2014

Many people like to steer clear of whole grains, but it would be worth it for them to give these grains a second look. The average person eats refined-grain products like white flour and white rice and avoids whole grains like the plague. Meanwhile low-carb dieters swear off whole grains in favor of high protein options like meat and poultry under the belief that all grains are evil to the dieter (whole grains can actually help stabilize blood sugar, which is critical to the success of any weight loss diet). And many other people simply avoid whole grains because they don’t know what to do with them or how to prepare them.


The National Cancer Institute recommends the daily intake of high fiber foods to aid in proper digestion. Additionally, a diet high in dietary fiber reduces your risk for diabetes, high blood pressure, certain cancers, obesity and heart disease. The recommended daily fiber intake for an adult is between 20-30 grams. Luckily, high fiber foods are readily available, often in the healthy form of whole grains. Whole grains are foods that contain the bran, germ and endosperm of the grain.


Here are some healthy options to look for when making a meal designed with whole grains in mind.




Recently, the pasta industry has recognized the public’s desire to consume more high fiber foods. This means that whole wheat pastas, such as spaghetti, ziti and fettuccini, are now readily available on the pasta aisle in most grocery stores. A one cup serving size of whole wheat pasta packs an impressive 6 grams of fiber per serving.


Oats are good for your body in many ways. They help stabilize blood sugar and lower cholesterol, and are high in protein and fiber. Oats are available in many forms including instant, rolled, bran, flakes, and flour. The best options are the less refined ones like rolled, flakes, and bran. Oat flour is an excellent substitute for wheat flour in baking recipes. A good source of minerals like manganese, selenium, magnesium, and the sleep-aid tryptophan. Oats also assist with lowering cholesterol and reducing the risk of heart disease.


Whole Grain Bread


Until recently, grocery store breads were often prepared with white flour or a mixture of wheat and white flour. Now, you should be able to find breads that are made with 100% whole grain flour. This is flour that has not been refined and therefore maintains many of its nutrients, including fiber. An average slice of whole wheat bread has nearly 2 grams of fiber per serving.


Conveniently, whole grain sandwich breads and other types of breads are readily available in most grocery stores. When buying wheat bread, double check that the first ingredient on the ingredients list is whole grain flour. For those of you who enjoy making your own bread, many stores now sell whole grain flour, allowing for you to make a fiber-rich whole grain bread in your own kitchen.


Brown Rice
Brown rice is more nutritious and a much better option than white rice. Unlike white rice it offers you vitamin E (important for healthy immunity, skin, and many essential functions in your body) and is high in fiber. White rice is stripped of its fiber and most nutrients too. In its whole brown rice form, it contains high amounts of the minerals manganese, magnesium, and selenium. Brown rice can easily replace white rice in almost any recipe: soups, stews, and pilafs. It is an excellent choice for those who are gluten-sensitive or celiac.



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David makes sure nothing falls through the cracks. Makes sense because he's an avid 'potter,' not the Harry kind but the clay kind. If you see any mistakes on the blog let him know. David's favorite product is Mental Performance

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