Did you know that at least half of the grains you consume daily should be whole grains? I’m going to share a little bit about the nutritional benefits of whole grains, food suggestions for whole grains, and how to shop wisely.
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Whole grains are made up of the bran, germ, and endosperm. These parts contain nutrients like:
- Bran: fiber, B vitamins, antioxidants
- Germ: B vitamins, proteins, fat, minerals
- Endosperm: primarily starchy carbohydrates and protein
Why are these nutrients so important?
Fiber
- may decrease risk of heart disease and chronic diseases as a result of lowered cholesterol
- adds bulk to improve GI function (if you also drink enough water!)
- can aid in weight loss because it slows gastric emptying
B vitamins
- play important role in metabolism
- needed for energy production
- Folate plays a role in production of red blood cells and DNA
Protein
- important for muscle growth
- important in our body’s repair/healing process
- slows gastric emptying and plays a role in glycemic control
Iron
- carries oxygen in the blood to tissues and organs
- needed to prevent iron-deficiency anemia
Magnesium
- 50% is found in our bones!
- involved in protein and fatty acid synthesis
So, now that you know why whole grains are important – what can you eat to make sure they’re in your diet? Check out any of these options!
- quinoa
- bulgur wheat
- brown rice
- whole grains/wheat bread
- whole grain rye
- whole grain popcorn
- rolled oats
- wild rice
- buckwheat