EWWK: Eat More Whole Grains

By: Kim Beavers Email
By: Kim Beavers Email

Do you ever feel like you repeat yourself?

I definitely do and I bet doctors feel that way as well as nurses and for sure teachers (and parents) feel that way. Perhaps repeating ourselves is just part of life.

Without further ado, here I go again.

“Eat more whole grains!”

According to recent reports, people (on average) still do not eat enough whole grains. We should be consuming 3 servings of whole grains each day. And since we are talking about what we should do, let’s take it one step further and say we should eat a wider variety of whole grains, too. The most common whole grains consumed are: wheat, corn, rice and oats but there are many more whole grain options available. Examples include: spelt, buckwheat, rye, barley, millet, amaranth, triticale, quinoa and teff.

This may bring up another question ... is there a healthiest whole grain? The short answer is no! Some grains of course are higher in one nutrient and others higher in a different nutrient (quinoa is higher in magnesium and oats are higher in manganese for example). Regardless, consuming a wide variety of whole grains for a healthy range of nutrients and taste is a great idea!

So where do you buy some of these lesser-known whole grains? Well around the CSRA you can check out health food stores, Earth Fare and yes the “regular” grocery stores as well. The health food type stores sell more of the grains whole (like you would use as a side dish) while the mainstream grocers sell them ground into flour and in mixes as well as cereals. As usual I picked out a few favorites for you to consider adding to your next grocery cart.

Bob’s Red Mill® has many products that are multi-whole grain and can be found in our local stores.

-10-grain pancake and waffle mix (personally I love this -- why should I make my own when Bob does such a good job?). Grains include: wheat, corn flour, rye, triticale, oat, millet, barley, soy, brown rice flour and flaxseed.

-10-grain bread mix (for bread machine or by hand) Bob is on to something here ... you can do this either way -- I sometimes start out thinking I have time to make something homemade and time runs short. No problem here just use the ole bread machine!

-Hot cereals come in 5, 6, 7, 8, and 10 grain varieties

-10 grain flour (can be used in baking). Now this one I have not found yet but I anxiously wait for it to show up in our market.

What I like about these mixes is that I don’t have to buy all sorts of whole grains to get this level of variety in my diet. Give one of these a try and I think you will be glad you did.

Other products: No other product line is really quite as good a Bob’s when it comes to whole grains (at least at the store where I shop, and no, Bob does not pay me, but I do like to give credit where credit is due and point you to good products).

-Seeds of Change®'s 7 whole grain side dish includes seven different grains in a microwavable pouch that requires 90 seconds of your time to cook.

-Progresso soup is even getting into the mix and adding more barley soups to its product line with six soups now using barley. The chicken barley is the soup with the highest proportion of whole grain and the other five soups with barley are still better than soups using refined white noodles.

-Frozen meals are also beginning to add more whole grains. Look for Healthy Choice 100% Natural entrees and Lean Cuisine Spa Cuisine for frozen entrees with whole grain goodness.

I hope this has given you some information you can use to “shop well and eat well."

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