Grains, which are the seed portion of a plant, make their way into our diet whole or refined. Whole grains are an essential part of any well balanced and healthy diet, while refined grains should generally be avoided. Understand the difference between whole grains and refined grains and learn how to add more whole grains to your diet.
The simple difference between whole grains and refined grains is that refined grains have been refined by a milling process. This process removes the bran and germ, which contain fiber and other important nutrients. The easiest way to distinguish a refined grain from a whole grain is color; refined grains tend to be white, while whole grains are typically more brown. Whole grains are, coincidentally, less refined looking.
Common whole-grain foods include:
- Barley
- Brown rice
- Buckwheat
- Bulgur wheat
- Oatmeal
- Whole-wheat bread, pasta or crackers
- Wild rice
The easiest way to add more whole grains to your diet is to make substitutions. Trade your white bread for whole-wheat and use brown or wild rice instead of white rice. Have oatmeal for breakfast instead of sugary cereals that are often made from refined grains. Add barley to your stews and make spaghetti using whole-wheat pasta. Making these simple substitutions is an easy way to ensure you’re eating a healthy diet.