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Go for Whole Grains

Source: The American Journal of Clinical Nutrition

Whole-grain foods are more nutritious and fiber-rich than foods made with processed white flour. New research suggests that a diet rich in whole grains may help reduce your risk for diabetes and heart disease. For better health, go for the “whole” grain form of such grains as wheat, oatmeal, brown rice, barley, quinoa, and bulgar (cracked wheat). Select food products that say “whole grain” or “whole wheat” or “multigrain” on the label. In recipes that call for flour, substitute whole-wheat flour for half the amount. Aim for 3 to 6 servings of whole grains daily. A sandwich on whole grain bread counts as two servings of whole grains. Examples of one serving of a whole grain where all the grain ingredients are whole grain include: ½ cup cooked brown rice, bulgur, pasta, or cooked cereal; 1 small muffin (1 ounce); or 1 cup ready-to-eat cereal.



Source: The American Journal of Clinical Nutrition, February 2006 and the 2005 U.S. Dietary Guidelines.


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