Everyone from Oprah to the Mayo Clinic touts the health benefits of whole grains, and with good reason. They’re excellent sources of complex carbohydrates, vitamins and minerals, and they’re low in fat, too. But what exactly are whole grains, and how can we be sure we’re getting enough in our diets?

Grain products are foods made of wheat, rice, oats, cornmeal and barley. The United States Department of Agriculture has divided grains into two groups:

Whole grains contain the entire grain kernel, making them great sources of fiber. A diet that’s high in fiber can help lower the risk of obesity, heart disease, cancer and diabetes. Examples of whole grain foods include whole grain flour, bulgur, cracked wheat, oatmeal, whole cornmeal and brown rice. Whole grain foods are complex carbohydrates, so they’re digested slowly and are low in fat. Because they have plenty of dietary fiber, you’ll feel more satisfied with less food for a longer period of time after eating them.

Refined grains have been “milled” — a process that removes both the bran and the germ. This gives the grains a finer texture and lengthens their shelf life — but at the cost of dietary fiber, iron and many B vitamins. Examples of refined grain foods include white flour, white bread and white rice. Refined grains are simple carbohydrates, so they break down fast into glucose, giving you a “rush” of energy after you’ve eaten. This sudden boost, however, is usually followed by a sharp dip in your blood sugar, leaving you feeling even more tired than you did before you ate the Danish or cookie. Eating too many simple carbohydrates can lead to weight gain, tooth decay, mood swings, hunger, poor concentration…even diabetes and hyperactivity (especially in kids).

Making the switch to whole grains.
OK, you’re convinced that whole grains are better than refined…now, how do you go about getting them into your and your family’s diet? Making the switch can be a bit of a challenge — whole grain products tend to cost more because they take more time and money to produce. They also have a shorter shelf life. And because refined grains are so prevalent in mass-produced food, Americans have learned to prefer their soft, fine and smooth texture to coarser, whole grain foods.

There’s some good news — the USDA’s recommendation that we eat at least three servings of whole grains per day has led to a rise in their popularity, making it easier to find them…even in regular grocery stores. And public demand for high-quality, tasty alternatives that are closer in flavor to the refined products we’ve grown up with means that, with a few changes to your shopping list, you can have your family — and yourself — on a path to healthier eating in no time.

Here are a few tips to help you make the switch to whole grains:
Become a label reader. Many ready-to-eat breads, pastas and cereals are made of whole grains. But don’t be fooled by the front of the package — “wheat flour” means white, while “whole grain” or “multigrain” can mean a mixture of whole grain and white. Check the ingredient list for the words “100% whole,” and make sure it’s among the first items listed. If a loaf of bread is made with 100% whole grain flour, it will say so on the label. And stay away from foods labeled “low carb” — these foods are even more refined!

Start off small. For breakfast, choose high-fiber cereals like bran flakes, shredded wheat or oatmeal. Trade plain bagels for whole wheat toast or whole grain bagels, and pastries for low-fat, multigrain muffins. Make sandwiches using whole grain breads or rolls. Try using rolled oats or crushed bran cereal instead of dried bread crumbs the next time you make meatballs, or breaded fish or chicken.

Be adventurous! There are lots of delicious options out there — instead of the usual side of white rice, try using brown or wild. Experiment with other side dish choices like kasha, pearl barley or bulgur. Use whole wheat tortillas when you make enchiladas.

Treat bread like produce. You wouldn’t buy fruit without testing its firmness or inspecting its color…be sure to “prod” your bread, too! Because whole grain bread doesn’t “rise” as much as refined wheat bread, it has more weight and less air, so a good loaf will be heavier to lift, firmer when you squeeze it, and chewier than breads made with processed flour. Look for a loaf that’s nice and brown without the use of coloring agents.

Support your local bakery! Without chemical preservatives bread quickly becomes stale and moldy, so your best bet for fresh, nutritious loaves is a local provider. Many small, local bakeries sell or deliver directly to nearby stores. But do read the labels — just because a food is sold in a health food store doesn’t mean it’s a high-quality product. And treat yourself now and then to a fresh-baked, whole grain baguette or perhaps a honey-oatmeal loaf — they taste so good, you won’t feel like you’re eating healthy at all!

“Sneak” whole grains in. Try adding barley, brown or wild rice to stews, casseroles and salads. To give extra body to ground meat or poultry, add cooked brown rice or whole grain bread crumbs.

Give your taste buds a chance to adjust. Making partial substitutions cuts calories and adds nutritional value while keeping the flavors you enjoy. Try mixing brown rice with white, then gradually decreasing the amount of the white rice. “White” whole wheat bread is also available — the texture is similar to refined white bread, but the health benefits equal that of whole grain.

Be prepared to spend more. The old saying “You get what you pay for” also applies to foods. Higher quality items not only taste better — they’re an investment in your own and your family’s health, which is easily worth the extra expense. And you’ll be supporting local growers, too!

Substituting Whole Wheat Flour for White, All-Purpose Flour in Recipes
Making a switch from 100% white flour to 100% whole wheat flour can be challenging. Substituting equal amounts of whole wheat flour for all-purpose flour generally results in a food that has less volume and a coarser texture. A good rule-of-thumb is to use a ½ cup of whole wheat flour plus a ½ cup of all-purpose flour for each cup of all-purpose flour a recipe calls for. While this works well for quick breads and cookies, however, it won’t be so successful with cakes or other light pastries. There are whole grain cake flours on the market, and if you are an avid baker, a good collection of whole grain baking recipes is a must.

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