What are whole grains and where do I start?
By now, you've probably heard about the myriad health benefits of whole grains -- among other things, they're credited with lowering people's risk of heart attack, diabetes and some types of cancer. But if you're unsure of how to incorporate them into your diet (beyond brown rice and whole wheat flour, that is), or you expect that whole grains won't taste good, you're not alone.
"We've become accustomed to the bland taste of white rice and refined wheat," says Judith Finlayson, author of The Complete Whole Grains Cookbook (Robert Rose, 2008). But whole grains aren't just for those who prefer healthy food to tasty food. "I find more and more chefs are using whole grains," says Finlayson. "If chefs are using it, you've got to think that it tastes good."
"We've become accustomed to the bland taste of white rice and refined wheat," says Judith Finlayson, author of The Complete Whole Grains Cookbook (Robert Rose, 2008). But whole grains aren't just for those who prefer healthy food to tasty food. "I find more and more chefs are using whole grains," says Finlayson. "If chefs are using it, you've got to think that it tastes good."
What are whole grains?
Whole grains are the seeds of certain plants that are eaten as close to possible to the state they're picked in -- they have been hulled, but still contain all of the parts of the grain: the bran, germ and endosperm.
Refined grains such as white flour and white rice have been processed to remove the bran and germ, which results in a smoother product with a longer shelf life but only a fraction of the nutritional value.
The health benefits of whole grains
"The more we learn about whole grains, the more we see how healthy they are and how good they are for us," says Finlayson, adding that the health benefits of whole grains include:
-lower risk of developing type II diabetes
-lower risk of heart attack
-lower risk of certain types of cancer
-healthier waist-to-hip ratio
-healthier weight
Finlayson also notes that we don't know all of the health benefits of whole plant foods -- scientists are still exploring them. For instance, she says, "people didn't know until a few years ago that whole grains are loaded with antioxidants."
Getting started with whole grains
"Start gradually," says Finlayson. "There's a wide range of ways you can introduce whole grains into your diet, such as breakfast, toasts, breads, salads and soups." Pick a grain or two to experiment with -- and don't be surprised if you fall in love with them. "It's just a matter of educating your palate," Finlayson says.
Click for 5 healthy whole grains and 15 easy recipes...
Page 1 of 2
Whole grains are the seeds of certain plants that are eaten as close to possible to the state they're picked in -- they have been hulled, but still contain all of the parts of the grain: the bran, germ and endosperm.
Refined grains such as white flour and white rice have been processed to remove the bran and germ, which results in a smoother product with a longer shelf life but only a fraction of the nutritional value.
The health benefits of whole grains
"The more we learn about whole grains, the more we see how healthy they are and how good they are for us," says Finlayson, adding that the health benefits of whole grains include:
-lower risk of developing type II diabetes
-lower risk of heart attack
-lower risk of certain types of cancer
-healthier waist-to-hip ratio
-healthier weight
Finlayson also notes that we don't know all of the health benefits of whole plant foods -- scientists are still exploring them. For instance, she says, "people didn't know until a few years ago that whole grains are loaded with antioxidants."
Getting started with whole grains
"Start gradually," says Finlayson. "There's a wide range of ways you can introduce whole grains into your diet, such as breakfast, toasts, breads, salads and soups." Pick a grain or two to experiment with -- and don't be surprised if you fall in love with them. "It's just a matter of educating your palate," Finlayson says.
Click for 5 healthy whole grains and 15 easy recipes...
Page 1 of 2
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