Whole Grains! Give your mouth a treat, it matters to your health. - ONIE Project

Whole Grains! Give your mouth a treat, it matters to your health.

Posted by ONIE Project on 10/23/2013
ONIE Project: Whole Grains and Health
Beyond just loving whole grains, I can't stop raving about ALL of the health benefits of eating whole grains. MyPlate recommends you fill one-quarter of your plate at each meal with grains – and that at least half of the plate is whole grains.  Most of us get enough grains in our diet but not enough whole grains.

Vital to Your Health

ONIE Project: Whole Grains and Health

Whole Grains Keep You Strong

I am super busy.  Whole grains give me the energy I need to keep up. They are loaded with B-vitamins that play a role in metabolism.  Feeling energetic, I am more confident in my day.  Whole grains are packed with minerals like magnesium and selenium which build bones and strengthen your immune system. Whole grains are also rich in folate and iron.  Folate builds red blood vessels.  Iron carries oxygen in the blood.

Whole Grains for a Long Life

∂  Eating whole grains may help you live longer and gain extra protection against diseases that creep up with age. ONIE Project: Whole Grains and Health
∂  They lower your risk of heart disease and stroke.
∂  They help prevent and control type 2 diabetes, partly by helping control weight.
∂  They protect the cells in your body from damage that leads to cancer.

A Good Way to Boost Fiber

Whole grains contain a great deal of fiber. Fiber has a long list of health benefits, from helping you feel full longer after a meal, to losing weight, to keeping you “regular.” Americans don't get enough fiber. In fact, most of us get less than half the fiber we need every day: 25 grams for women and 38 grams for men. Most whole grains are packed with fiber.

ONIE Project: Whole Grains and Health

Helps Maintain a Healthy Weight

Whole grains digest a little more slowly, so you're less likely to binge on junk foods. People who eat more whole grains, like oatmeal or brown rice, gain less weight than those who fill up on refined grains, like white rice or white bread. Many more people are choosing whole grains now instead of white bread or white rice. The process to make refined grain products, like white bread, strips out bran and germ, removing important nutrients.

Smart Ways to Add Whole Grains

Even TV chefs start are praising the taste of whole-grain pastas and brown rice. The taste can be nutty and firm.  Here are a few easy tips to to get more whole grains in your diet.


Whole grain spaghetti recipes from ONIE

∂   Substitute a whole-grain product for a refined product –
    • Eat whole-wheat bread instead of white bread
    • Cook brown rice instead of white rice
    • Use whole-wheat pasta instead of white pasta
    • Put turkey dogs on whole-wheat buns
    • Switch to whole-wheat tortillas
∂   Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes.
∂   Use whole-grain bread or cracker crumbs in meatloaf.
∂   Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken or fish


Whole grain snacks from ONIE
∂   Snack on ready-to-eat, whole grain cereals such as toasted oat cereal.
∂  Add whole-grain flour or oatmeal when making cookies or other baked treats.
∂  Try 100% whole-grain snack crackers.
∂  Popcorn, a whole grain, can be a healthy snack if made with little or no added salt and butter.

Don't be Fooled

Whole Grain Label Clues

If a bread is brown, it does not it mean it's whole grain.  It may not be whole grain even if it is labelled "multi-grain" or "cracked wheat".  There are two good ways to tell.  One, you can trust products with the is 100% grain food label.
ONIE Project: Whole Grains and Health
Second, if there is no 100% grain label on the front of the package, you may need to read the ingredient lists. -- The first ingredient should be a whole grain.  Look for:
 ∂  Whole oats
 ∂  Whole grain rye
 ∂  Whole wheat or 100% whole wheat
 ∂  Brown rice
After reading labels a few times, you will soon know which products you like and which ones you can trust to be whole grain.
Give your mouth a treat, and experience the slightly nutty, rich flavor of whole grains.
Karla and the ONIE Team  ONIE Project



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