Written by Michele of Veggie Num Nums.

Even on a quick trip to the grocery store for a few basics, it’s hard not to notice the many products that are labeled as containing “whole grains”, or as being a “whole grain food”. Up until the time I started researching this article I only had a vague notion that whole grains are healthy, but I never really took the time to find out what a whole grain actually is, and why I should be eating them. Now, after quite a bit of reading and internet exploration, I think I’m fairly well versed in the world of whole grains.

All of this technical-type stuff comes from www.wholegrainscouncil.org -- a consumer advocacy group promoting whole grains for better health. The official definition of a whole grain is: Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed.

The most common whole grains readily available are:
Amaranth
Barley
Buckwheat
Corn
Millet
Oats
Quinoa
Colored, Brown, or Wild Rice
Rye
Teff
Whole Wheat in all its varieties

So what are the health benefits of eating a diet rich in whole grains? Apparently, quite a few studies have been done and the main findings are that whole grains can reduce the risks of having a stroke, developing diabetes, and developing heart disease. Additionally whole grains can help promote a healthy weight. Pretty impressive considering that we’re talking about eating oatmeal, and brown rice instead of white rice, right?

After reading that the health benefits of eating whole grains have been so widely studied, I’ve made a concerted effort to include more grains in the food I cook at home. I’ve been making lots of “sneaky” whole grain dishes, as well as adding whole grains routinely to just about everything I bake. “Sneaky” dishes are when I swap out something made with white flour for something made with whole grain flour—for example pasta or crackers with dip. The whole grain food these days are so much tastier than, for example, the awful gummy whole wheat pastas available at health food stores just a few years ago. Or the dense, dry whole wheat bread that made me go running back to white bread. The products out now are nutritious, but also really tasty. I love the nuttiness that whole grains impart to baked goods. Unless it is a delicate pastry, I usually replace 20% or so of the white flour with a whole grain flour in all of my baking.

Here are some of the things I’ve made and blogged about recently using whole grains: veggie burgers, crackers, squash bread, pasta, cookies, zucchini bread, crepes… if you’re interested in the recipes you can go to the “whole grains” label on my blog and you’ll see those posts.

If you’re a cookbook person, like I am, there are a multitude of whole grain books available at places like amazon.com. Notably, bread genius Peter Reinhart has a whole grain book; and the folks at King Arthur Flour have recently released a whole grain baking book. Both books have some lovely and easy recipes.

You can buy whole grains pretty much at an grocery store, at health food stores, and at an abundance of sites online. Three web stores I regularly shop at are Amazon, Bob’s Red Mill, and King Arthur Flour.

I hope I’ve piqued your interest in whole grain foods. With the abundance of whole food products available now, eating healthier just got much simpler and tastier. If nothing else, eating whole grain bread for your lunch time sandwich lowers the guilt factor when having a plate of delicious macaroons for dessert!

If you have any questions, please feel free to e-mail me.
www.veggienumnums.com