Your body will thank you for rethinking your wheat choices to include more whole grains. Not only are they rich in nutrients such as vitamin B, magnesium, iron and zinc but choosing whole grains may also reduce your risk of heart disease, stroke, certain cancers, and diabetes. A source of fiber, whole grains can also help fill you up, which helps with healthy weight management.
Best sources: Options abound, including brown rice, wild rice, barley, quinoa, rye, buckwheat, oats, amaranth, wheat varieties (such as spelling, farro, Kamut and durum) and wheat forms (such as bulgur and cracked wheat), to name but a few.
Look for whole grains listed first on food labels, such as ‘whole rye’ or ‘whole-grain whole wheat flour’; otherwise, a
product that states ‘made with whole grain’ may be made with refined grain and just a bit of whole grain added, and
‘multigrain’ may not contain whole grains at all but rather a selection of different grains. To get more whole grains,
make a marinated salad using barley, farro or red rice tossed with vegetables, cheese, and beans to pack into lunch
boxes. Extra cooked grains can be tossed into soups and stews. Cooked quinoa can be sprinkled on salads, added to
smoothies, baked in a frittata or made into quinoa ‘fried rice.’
How much? Canada’s Food Guide recommends between six and eight servings of grain products per day for
adults, with half of a small whole-grain bagel or 1/2 cup of cooked brown rice representing one serving. Of these
grain products, strive to make at least half of them a variety of whole grains.