The Whole GRAIN Truth, that is! Whole grains are different from their counterpart, refined grains, because they contain ALL the parts of the original grain kernel, notably the bran and germ. The processing of refined grains strips away the bran and the germ, and along with it the bulk of the nutrient value. Just read your nutrition labels! Whole grains will have more fiber, B vitamins and minerals like Iron and Magnesium. Whole grains have been shown to lower the risk of heart disease, cancer, and diabetes. You can read more about Whole Grain and its benefits from research here!
At Full Circle, some of our favorite whole grains are Amaranth, Barley, Bulgar Wheat, Brown Rice, Buckwheat Groats (Kasha), Millet, Quinoa and Steel Cut Oats.
What's best paired with Whole Grains? How about anything FRESH! Don't forget the importance of Fresh Foods! Fresh Vegetables, Fresh Fruit, Fresh Water! It's no secret fresh fruits and vegetables are naturally low in fat, calories, and sodium. They are important sources of vitamins, minerals and enzymes, all of which can be lost when cooking and over-cooking! If you are unable to get fresh, frozen is second best. Avoid canned fruits and vegetables, they are often loaded with added sugar and salt. However, if it is unavoidable, you can rinse your canned vegetables or fruit with water to eliminate some excess sodium and sugar.
So try it out! This week try to swap all your refined grains for whole grains and experience all the goodness it brings!