Whole Grains = Smart Foods

Studies consistently show that a diet rich in whole grains can combat all sorts of health issues from heart disease to reducing the risk of various types of cancer. Plus, whole grains regulate blood glucose in diabetics while decreasing cholesterol and lowering blood pressure.

Most of the vitamins in whole grains are found in the bran (the protective coating), the germ (the inner nourishment), and the endosperm (the transporter). Together, this trio contains essential B vitamins, fibre, folic acid, vitamin E, magnesium, and iron. These are but a few of the key nutrients that make whole grains so important in our day-to-day diet.

To be absolutely sure you’re getting the best whole grains for your nutrient health, you need to read—as well as understand—labels. We’ve simplified it with three easy and important guidelines.

1. Look for the words “100% whole grain” as the first ingredient on the label. Often you’ll see this followed by “including the germ.” These important labelling facts will assure you your purchase is sound. Keep in mind, if 100 percent whole grain falls into second spot on the label, then the product only has to contain 1 to 49 percent of the claim. Still a nutritious choice but lacks the wallop of promising nutrients found in true
   100 percent whole grains.
2. The higher the whole-grain content, the higher the fibre. If it has 6 to 10 g of fibre per serving then you’re well on your way. An excellent source of fibre would be 16 g or
   more per serving.
3. Watch that the sugar content is less than 2 g per serving. Generally, the higher the sugar, the lower the fibre.

We’ve developed some delicious recipes that fill all the criteria of “whole grain” and “nutrient rich.” Recipes with plenty of sensory appeal—eyes, nose, and taste buds. Feast on at least three healthy 100 percent whole grain servings a day—smart foods for your health.

Recipes

• Barley, Vegetables, and Candied Nuts Salad
• Healthy Soda Bread with Edamame and Pea Hummus
• Roasted Pepper and Chipotle Sauce Pasta