{"id":222,"date":"2018-11-07T15:30:58","date_gmt":"2018-11-07T23:30:58","guid":{"rendered":"https:\/\/blogs.csun.edu\/nutritionexperts\/?p=222"},"modified":"2018-11-07T15:35:05","modified_gmt":"2018-11-07T23:35:05","slug":"whole-grains-your-superhero","status":"publish","type":"post","link":"https:\/\/blogs.csun.edu\/nutritionexperts\/2018\/11\/07\/whole-grains-your-superhero\/","title":{"rendered":"Whole Grains: Your Superhero"},"content":{"rendered":"
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Image: Inha Makeyeva\/Shutterstock<\/p><\/div>\n

By: Sonia Ramirez-Rivera, BS, CSUN Dietetic Intern<\/span><\/p>\n

As everyone has heard that famous saying, \u201cAn apple a day keeps the doctor away,\u201d this can truly be said for consuming whole grains. Whole grains are very important to include in your daily life. If you were to go to the store, would you be able to point out a whole grain? As easy as that may sound, not many people know what whole grains are, how to identify them, and the health benefits they provide.<\/p>\n

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What are Whole Grains? <\/strong><\/p>\n

Whole grains are cereal grains that consist of the intact, ground, cracked, or flaked kernel, which includes the bran, the germ, and the inner most part of the kernel (the endosperm.)1<\/sup>\u00a0Some different types of whole grains and whole grain flours are2<\/sup>:<\/p>\n

Amaranth
\nBarley
\nBuckwheat
\nCorn
\nMillet
\nOats
\nQuinoa
\nBrown Rice, Red Rice, Black Rice
\nRye
\nSorghum (also called milo)
\nTe\ufb00
\nTriticale
\nWheat and wheatberries<\/p>\n

Some of them are common foods that we already use, but not many know of the different variety that is available. The beauty of whole grains is that you can do many things with them. From whole wheat pasta dish, to overnight oats with fruit for your breakfast the next day, whole grains offer a variety of options that can be included into your daily diet.<\/p>\n

How to Identify Whole Grains<\/strong><\/p>\n

The Whole Grain Council created the whole grain stamp packaging symbol for products that contain at least 8 g of whole grains per serving or more.3<\/sup> Look out for this logo on items in your local grocery store.<\/p>\n

\"Whole

Image: Sonia Ramirez-Rivera<\/p><\/div>\n

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USDA’s 2015-2020 Dietary Guidelines for Americans suggest switching from refined grains to whole-grain foods.4<\/sup>\u00a0To increase your whole grain intake, try simple swaps like switching from white bread to 100% whole wheat breads and switching from white rice to brown rice.4<\/sup> These changes would increase your whole grain intake to help meet recommendations.4<\/sup><\/p>\n

Benefits to Eating Whole Grains<\/strong><\/p>\n

Whole grains provide many health benefits, including plenty of fiber. \u201cWhole grains are well recognized as an important source of dietary fiber. The US Institute of Medicine (IOM) of the National Academies defines dietary fiber as those food components that are indigestible by human enzymes.\u201d1<\/sup> Fiber is a macronutrient that we all need. Consuming whole grains, just as much as fruits and vegetables, will help provide the necessary fiber needed. According to the Whole Grains Council and US Dietary Guidelines, everyone age 9 and up, should be eating 3 to 5 servings or more of whole grains every day.5<\/sup> For cooking inspiration, check out the\u00a0THE A-Z GUIDE TO COOKING WITH WHOLE GRAINS<\/a> provided by the Whole Grains Council.<\/p>\n

Whole grains are also considered to reduce the prevalence and risk of common disease states, such as type 2 diabetes (T2D), coronary heart disease (CHD), and hypertension, which can generate huge health costs.1<\/sup><\/p>\n

The Marilyn Magaram Center brings healthy whole grain recipes to life. Try this recipe for Quinoa Stuffed Tomatoes!<\/p>\n