If you’ve been thinking about losing weight or maintaining healthy eating habits, then switching to whole-grain foods is one of the best ways to start. Replacing your daily intake of refined foods such as rice, bread, and pasta with their whole-grain versions is the easiest way not only to lose weight but also to maintain a healthy lifestyle. Not only are whole grains packed with nutrients, but a diet rich in whole grains has also been shown to reduce the risk of many severe health conditions.

What are Whole Grains?

Grains are the edible seeds of plants, also known as cereals. Wheat, corn and rice are among the most commonly used grains in our everyday diet.

 While most of the grains are a source of complex carbohydrates, it is the whole grains that are considered the healthiest of grains as they are a natural source of fiber.

Whole-grain foods are an important part of a healthy diet. They help us feel full for a prolonged period of time, which is an important factor for maintaining weight. Furthermore, eating whole grains is associated with lowering the risk of several severe health conditions, such as diabetes, heart health, cancers, etc.

According to the Healthy Eating Plate guide by Harvard Medical School, whole grains should amount to 1/4th of our plate.

Whole Grains vs Refined Grains

Whole grains are usually available in their whole form or as flour. A grain is considered a “whole grain” if its kernel contains all the three key parts of a seed:

Bran, which is the hard shell on the outside of the kernel. It is the bran where all the fiber, minerals and oxidants are stored.

Endosperm is the middle part that contains all the carbohydrates.  

Germ is the most inner layer, which is rather small, but packed with vitamins, minerals and proteins.

The main difference between the whole and refined grains lies into which part of the grain is used.

Whole grains, whether seeds or ground into flour, tend to retain all three parts. That’s why whole grain foods are a great source of fiber and other nutrients (B vitamins, iron, folate, selenium, potassium, and magnesium). Brown rice, popcorn, quinoa, as well as whole wheat flour are some of the whole grains that are most present in our diet.

Refined grains on the other hand are milled. During the process, the hard shell (bran) and the germ are removed, in order to give the grain a finer texture. However, this strips away most of the grain’s nutrients. White flour, white bread, and white rice are the most common refined grains used in our everyday diet. It is for this reason that nutritionists suggest limiting the intake of refined grains.

Though refined grains also contain come vitamins and minerals, they are not as nearly nutritious as their whole versions.

Whole Grains vs Whole Wheat

When it comes to buying bread, you have probably heard about whole grain and whole wheat bread. You might be wondering which one is healthier.

Whole grain means that all the parts of the grain kernel are used (the bran, germ and endosperm). It also means that the bread is made of a mixture of different grains, which could be any grain – such as barley, oats, sorghum, buckwheat, etc.

Whole wheat on the other hand means that all the parts of the wheat kernel are used.

What they both have in common is the word “whole”. While whole grain and whole wheat are both healthy options, same as with vegetables and fruits – it is better to eat varieties of grains rather than whole wheat all the time. Whole grains are generally considered healthy as they offer a wider variety of nutrients from different grains.

List of Common Whole Grains

Whole grains are the essential part of a healthy diet. The most commonly used in whole grain foods are the following:

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oats

popcorn

millet

quinoa

brown rice

rye

bulgur

buckwheat

barley

sorghum

From this list, you can easily find a healthier version to substitute for the not-so-healthy grains, such as wheat bread and pasta, white rice, as well as cereals.

Any product containing whole grains is usually named “whole wheat”. However, seeing the “whole grain” label on the package doesn’t automatically mean that the product is healthy. That’s why make a point to always check the product label or the Nutrition Facts panel. Make sure you find out if pure whole grains are used or is it a mixture of both whole and refined grains. 

Also, don’t forget to check the sugar content. This becomes a very problematic issue, especially with breakfast cereals and whole-wheat snacks. We might be convinced that we are having a healthy breakfast or snacks, though the sugar contents might be stating the opposite. High sugar content can offset the health benefits of whole grains.

Health Benefits Whole Grains

There are many health benefits associated with whole grains. This is due to the fact that whole grains are high in nutrients, such as fiber, vitamins, minerals, protein, antioxidants, as well as plant compounds. Furthermore, they are healthier versions of refined grains, which makes them incredibly beneficial for our health.

According to sources, some of the health benefits of whole grains are the following:

They lower the risk of heart disease as they are a healthier choice compared to refined grains.

Whole grains help to prevent obesity. They are more filling compared to refined grains, which prevents overeating.

Eating whole grains is also beneficial for our gut health. The high amount of fiber found in whole grains aids digestion and helps maintain healthy gut bacteria.

Substituting refined grains with whole grains can also minimize the risk of type 2 diabetes. Eating whole grains might improve insulin sensitivity and glucose metabolism, therefore making it easier for patients to control blood sugar levels.

As whole grain foods are slowly absorbed and metabolized, this indirectly helps with weight management, which is one of the main risk factors associated with diabetes.

Are Whole Grains Gluten-Free?

Gluten is a protein usually found in grains, including wheat, barley, and rye. For example, in bread, it allows the dough to rise and makes it elastic. A dough without gluten would make it impossible for the pizza maker to toss and stretch out. Without gluten, the dough would easily tear.

Some people however are sensitive to gluten. An extreme case of gluten sensitivity is celiac disease. In this case it is best to avoid the grains that cause a reaction to gluten.

The good news is that with the exception of the above-mentioned, most of the whole grains are gluten-free.

The following whole grains are also inherently gluten-free:

Brown, black, or red rice

Quinoa

Buckwheat

Millet

Corn

Sorghum

Oats

Amaranth

Teff

However, even though most whole grains are gluten-free, there is a hidden risk of gluten contamination during harvest or processing. With most gluten-free products it is important to check the product label to ensure that they are gluten-free certified.

How to Add More Whole Grains to Your Diet

Whole grains are very beneficial for our health. However, if you are a fan of Chinese food for example, where white rice is eaten with almost every meal, you have to allow for some transition period and get used to eating whole grains. The easiest way would be to start eating the whole-grain version of the already familiar. Here are some ideas to get you started:

Breakfast foods

Start your day with a whole-grain breakfast food such as whole-grain cereals, flakes, oatmeal, porridge or congee. The slow energy release from these complex carbs will help you feel full and energetic well past lunch.

Toasts

Make healthier toasts and sandwiches by substituting white or whole wheat bread with whole grain bread; Not only is this combination healthy, but also very tasty.

Rice dishes

Replace white rice with brown, black or red rice and combine with other nutrients into a delicious power bowl.

Salads

Use quinoa or buckwheat instead of bread, pasta or rice. Sprinkle whole grain seeds on top of your favorite salad.

Soups

Add barley or millet to vegetable soups, pumpkin or even mushroom soup.

Tacos & Wraps

Replace wheat tortillas with whole wheat ones and enjoy a healthier tacos or lunch wraps.

Breadcrumbs

Use dried whole grain bread instead of white bread to make breadcrumbs coating for your favorite meats.

Snacks

Did you know that popcorn is actually a whole grain? Substitute the urge to snack on caloric foods by popping some corn. Enjoy a delicious snack without feeling guilty, as popcorn is considered one of the healthier snacks. 

Afterthoughts

By choosing to start your day with whole-grain foods, you are taking a step towards a healthy lifestyle. If you are looking for whole-grain food ideas, you can check out my post about Chinese breakfast foods.

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