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[ExtendYourHealth] 10 Ways to Eat More Whole Grains

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I know there is such a push to avoid grains now, or at least

carbohydrates... But if you are going to eat them, you might as

well eat the better ones...

Other comments?

Misty L. Trepke

http://www..com

 

 

10 Ways To Eat More Whole Grains

 

Research shows that people who eat regular servings of whole grains -

- such as whole wheat, bran and brown rice -- have a significantly

reduced risk of developing Type 2 diabetes. Here are 10 tips to get

you started.

 

1. Eat oatmeal, buckwheat pancakes or barley at breakfast. If you

prefer cold cereal, look for shredded wheat or another whole-grain

product -- and remember, not all high-fiber cereals use whole grains,

so check the label.

 

2. Choose low-fat, whole-grain snacks. Munch on whole-grain

crackers or crispbread rather than a donut, bagel or candy bar.

 

3. Use whole-wheat flour.Use at least half whole-wheat flour in any

recipe that calls for it.

 

4. Garnish foods with bran. Sprinkle wheat or corn bran into

casseroles, or add some to yogurt for extra crunch. Mix bran flakes

in whenever a recipe calls for breadcrumbs. Try adding some barley to

soups or stews.

 

5. Use oats when you bake.It makes a great substitute for some of

the flour.

 

6. Mix whole grains in with pasta. Try kasha varnishkes (bow tie

noodles with buckwheat), a traditional Jewish recipe.

 

7. Choose oatmeal, whole-wheat or multigrain breads. When you buy

pitas, hamburger rolls or English muffins, check that the first

ingredient listed is a whole grain, such as " whole-grain " oats,

wheat, flour, brown rice, corn or barley, " whole wheat " or " whole

rye. "

 

8. Buy whole-wheat pasta or substitute brown rice for white.If

you've got a finicky family that insists on white rice, pick up a

container of brown rice for yourself at a Chinese or Japanese

restaurant.

 

9. Try fast-cooking whole grains.Whole-wheat couscous and cracked

wheat are quickly ready to eat. Prepare grains that take longer to

cook, like buckwheat or barley, on the weekend and store in an

airtight container in the refrigerator for a day or two. When you're

ready to use it, add chicken or veggies and reheat. Or try the

grains for lunch in a cold salad.

 

10. Explore a health-food store. Less well-known whole grains like

bulgur, kasha and quinoa have more flavor and texture than noodles or

white rice. Treat yourself to a couple of cookbooks from Indian,

Middle Eastern or other cuisines that use these grains, and

experiment. Jazz them up even more with vegetables and seasonings

such as curry powder, sage or rosemary.

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