Apr 1, 20202 min read

Whole Grains

Updated: Apr 28, 2020

Working in a hospital and doing Wellness Wednesdays every week has exposed me to a lot of different people and I have been able to hear their opinions of a variety of foods. Whole grains are always a toss up. There are some who love whole grains and choose to incorporate them into their lives. There are also others who turn their nose up at the sight of whole grains, especially whole wheat pasta. I think this may be due to the unfamiliarity of it and the preconceived thoughts they have about it.

I wanted to write this post to highlight the benefits of eating whole grains and also to give examples of the many varieties of whole grains as well.

Health Benefits of Whole Grains:

Naturally Rich in B Vitamins (Thiamin, Riboflavin, Niacin & Folic Acid)
Good source of Iron
Source of Magnesium & Selenium
Minimally processed
Rich in fiber which is needed for gut health

Examples of Whole Grains:

Barley
Buckwheat
Bulgar
Corn
Farro
Millet
Oats
Quinoa
Rye
Wheat
Wild Rice

It is Recommended that half of our grains come from whole grains each day. Women aged 19 & Up should strive to get about 6 ounce equivalents of whole grains per day. Men aged 19 & up should get 6-8 ounces. The absolute minimum for both groups should be 3 ounces.

Examples of one ounce portions of whole grains include:

1 slice of Whole Wheat bread
5 Whole Wheat crackers
1/2 Cup of cooked oatmeal OR 1 packet of the instant oatmeal
3 cups Popcorn
1/2 Cup cooked Brown Rice
1/2 Cup Whole Wheat pasta
1 Whole Wheat tortilla

So once you look at the examples above it's easy for you to get at least 2 ounces within one meal period just by making a sandwich on whole grain bread. You're almost at the minimum requirements with just one sandwich!

Do you already include whole grains into your diet? If so which are your favorites?

If not, Do you think you will begin to incorporate them after learning more about them?

I'd love to know and hear what you think! (:

Resources to learn more about whole grains and their health benefits:

1. https://www.choosemyplate.gov/eathealthy/grains/grains-nutrients-health

2. https://wholegrainscouncil.org/whole-grains-101/health-studies-health-benefits/what-are-health-benefits

3. https://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Grains

4. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5310957/