Whole grains are less processed versions of grains. Compared to refined or more processed grains, whole grains are naturally higher in dietary fiber and certain vitamins and minerals. Consuming whole grains is linked to improved body weight, lower risk for heart disease and diabetes, and other health benefits.
It’s usually easy to get more whole grains by swapping them for your regular refined grains. Here are some examples.
- Choose whole-grain bread options like whole-grain sliced bread, whole-grain English muffins, whole-wheat or whole-grain corn tortillas, whole-wheat mini bagels, and whole-wheat pita and wraps instead of white sliced bread and other forms of white bread.
- Use whole grains like brown rice, quinoa, or barley for sides and in soups and salads instead of white rice.
- Choose whole-wheat or brown rice pasta instead of white pasta.
- Enjoy whole-grain snacks like brown rice cakes and air-popped popcorn.
- Have oatmeal or a whole-grain cereal for breakfast. Shredded wheat, bran flakes, toasted oat O’s, and puffed brown rice are examples of whole-grain cereals.
- Substitute whole-wheat flour for half the white flour (all-purpose or bread flour) when baking.