Whole Grains 101 – Why Are They Healthier?
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By Chris Chargo, St Marys Hospital Dietetic Intern
Why are whole grains so important? This is a question that I get asked all of the time. Everyone knows that whole wheat bread is better for you than white bread, but a lot of people don’t understand why that is.
Fortunately, it’s not all that complicated. A whole grain is made up of 3 different parts; the bran, the germ and the endosperm. In a refined grain, the bran and the germ have been stripped away from the endosperm; therefore, all of the important nutrients in those portions of the grain are removed. Hence, a whole grain has more nutritive components than a refined grain, and is thus declared a healthier option.
Whole grains contain many vital nutrients including fiber. One form of fiber is insoluble fiber, which has been shown to help with digestive and cardiovascular health, and weight management.
Some ways that I enjoy whole grains are:
- Wild rice stir fried with bell peppers, mushrooms, water chestnuts, low sodium soy sauce.
- Whole wheat pasta with a Greek yogurt base cheese sauce. Throw in some spinach and tomatoes to add some color, flavor and nutrition.
- Whole wheat pita with a lean protein (chicken or fish) and sliced veggies of choice for a quick grab and go meal.
- Check out our multi grain oatmeal recipe here!
How do you enjoy whole grains? Let me know below!