Yes. Whole grains! What are whole grains, though? What's the difference between whole and refined grains? What are multigrains? What are the health benefits to eating whole grains? How do we look for them while grocery shopping? Come to the next Project BRIDGE Seminar, Saturday Sept 20 and learn more plus help prepare a whole grains pasta dish! In the meantime, here are a few worthwhile whole grain dietary facts, tips and recipes.
5 ways whole grains are important to your overall health:
1. Reduce the risk of heart disease
2. Reduce the risks of certain cancers such as colon and stomach
3. Manage diabetes
4. Aid in digestion and keep you regular
5. Weight management---people have healthier weights and gain less weight over time
What are whole and refined grains?
Whole grains contain the entire grain kernel, the bran, germ and endosperm while refined grains have been milled so that the bran and germ have been removed.
Refined grain foods have longer shelf-life but vital dietary fiber, iron and many important B vitamins that aid metabolism have been removed. Enriched means that some of the B vitamins have been put back in, but none of the fiber has.
Examples of whole grains include: oats, barley, brown rice, bulgur, rye, corn (yes, popcorn!), wild rice and whole-wheat flour
Examples of refined grains include: white flour, white bread and white rice
Truly, September is Whole Grains Month, so start today swapping out refined grains with whole grains by following this chart:
Swap This:
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For a Whole Grain Option:
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White Rice
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Brown Rice, Bulgur or Quinoa
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White Pasta
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Whole Grain Pasta
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Muffin
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Slice of 100% Whole Grain Toast
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Traditional Pizza Dough
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Whole Wheat Pita
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1 Cup of White Flour
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½ cup White + ½ cup Whole Wheat Flour
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Recipes
Roasted Red Peppers Stuffed with Kale and Brown Rice:
http://www.eatingwell.com/recipes/roasted_red_peppers_stuffed_with_kale_rice.html
Whole Grain Pasta Shells with Roasted Cauliflower and Cherry Tomatoes:
http://wholegrainscouncil.org/recipes/main-dishes/whole-grain-medium-shells-with-roasted-cauliflower-and-cherry-tomatoes
Hearty Chicken Rice Soup
http://wholegrainscouncil.org/recipes/soups-starters/hearty-chicken-rice-soup
Whole Grain Minestrone Soup
http://wholegrainscouncil.org/recipes/soups-starters/kamut-minestrone-soup
Tacos
http://www.eatingwell.com/recipes/eatingwell_taco.html
Popcorn:
http://www.fitsugar.com/Healthy-Popcorn-Recipes-18106283
http://www.eatingwell.com/recipes/roasted_red_peppers_stuffed_with_kale_rice.html
Whole Grain Pasta Shells with Roasted Cauliflower and Cherry Tomatoes:
http://wholegrainscouncil.org/recipes/main-dishes/whole-grain-medium-shells-with-roasted-cauliflower-and-cherry-tomatoes
Hearty Chicken Rice Soup
http://wholegrainscouncil.org/recipes/soups-starters/hearty-chicken-rice-soup
Whole Grain Minestrone Soup
http://wholegrainscouncil.org/recipes/soups-starters/kamut-minestrone-soup
Tacos
http://www.eatingwell.com/recipes/eatingwell_taco.html
Popcorn:
http://www.fitsugar.com/Healthy-Popcorn-Recipes-18106283
September 20, 9:00 am Make Half Your Grains Whole Seminar!
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