10 Ways To Eat More Whole Grains

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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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