Many people living with celiac disease can tolerate this whole grain, along with quinoa, amaranth, and sorghum. Whole-grain definition, of or being natural or unprocessed grain containing the germ and bran. loaf). If you feared carbs, we have some news for you: Whole grains can actually be super nutritious, and help you lose weight to boot. It has four times more fiber than standard whole wheat and provides you with nearly 50% of your daily recommended amount of iron. A jacket or boiled potato (with skins still on) rather than a … One of the most beloved New Year’s foods in the American South is Hoppin’ John — a delicious version of beans and rice. Here are the examples of whole grains, along with recipes, that you should add to your diet ASAP. As this decade comes to a close, we take a quick look at some whole grain examples of traditional celebratory meals. A whole grain is a grain of any cereal and pseudocereal that contains the endosperm, germ, and bran, in contrast to refined grains, which retain only the endosperm.. As part of a general healthy diet, consumption of whole grains is associated with lower risk of several diseases. Whole Grain Examples A whole grain is the entire kernel of grain. It has more protein than other whole grain rice. It can be popped like popcorn or used in flour form. Like true whole grains, they are very nutritious. This Arabic grain is a low-carb form of ancient wheat that has up to four times more fiber than brown rice. Your family will likely enjoy its light, nutty flavor for a change of pace at the dinner table. Working these healthy grains into your diet can help prevent health problems like heart disease, diabetes, colon cancer, and possibly asthma and Alzheimer’s. Chicken Barley Soup. The word "enriched" sounds like a good thing, but that's not the case if you're looking for a whole grain product. Try adding raisins or dried apricots to quick-cooking barley and serving it as a side dish. Quaker. This one is pretty easy, as long as you don’t let food marketers trick you. It is sold in many forms, many of which are not whole grain. Second, it's high in protein with 18 grams per cup, cooked, making it perfect vegetarians and vegans. ", Copyright © 2020 LoveToKnow. Make sandwiches using whole-grain breads or rolls. Dig into these mouthwatering main dish recipes made with quinoa, brown rice, whole grain pasta, barley and bulgur. … "100% whole grains are a key component of any nutritious diet," confirms Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute. Also known as dinkel wheat or hulled wheat, spelt has a higher protein content than regular wheat. Here are some examples of a serving of whole grains: 1 slice whole-grain bread (such as 100% whole-wheat bread) 1 cup ready-to-eat, whole-grain cereal; 1⁄2 cup cooked whole-grain cereal, brown rice, or whole-wheat pasta; 5 whole-grain crackers The fact that the name of a grain appears on a food label does not mean that the food product contains whole grain. This whole grain was recently approved for human consumption in Canada and the United States. Also known as adlay millet, job's tears grows well in many high altitudes regions where it is difficult to grow corn or rice. The Harvard School of Public Health recommends whole-grain carbohydrates instead of a carb-free diet for healthy, safe and effective weight loss. In just one serving of whole-grain pasta, you can meet your daily whole-grain needs (plus a few extra) at the cost of about $0.25 a serving. Wild rice. That means the bran, germ and endosperm are all present and remain during processing. What ingredients are not whole grain? "They’re a great place to start if you’re looking to make a healthier choice that doesn’t disrupt your whole routine. Rice is the most easily digested grain. These 11 grains are worth keeping at the top of your shopping list. Good Housekeeping participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Furthermore, look for the word “whole” in front of a grain. Pseudocereal grains are cooked and consumed in a similar manner, but they do not come from grasses—grains in this category include quinoa, buckwheat, and amaranth. If it has been milled such that the germ or bran has been removed, then it is not a whole grain. Because the pseudo grains are not wheat, they are naturally free from gluten. Terms like "multigrain" and "wheat" don’t cut it. Popcorn is a whole grain snack. For example, pearl millet is Pennisetum glaucum, foxtail millet is Setaria italica, and proso millet is Panicum miliaceum. White rice is not whole grain rice. Look for "whole" in front of the type of grain (whole wheat flour, whole corn, etc.). More Examples Of Whole Foods. Once in your stomach, freekeh acts as a prebiotic, stimulating the growth of healthy bacteria that aid digestion. Quinoa is a popular favorite whole grain for a couple of reasons. Skipping the refined version and going with the whole-grain type will net you 5 additional grams of fiber per serving. It is a great source of antioxidants. While it is not a barley, it resembles barley and is sometimes referred to as Chinese pearl barley. Whole grain rice is usually brown, but not always. Plants that produce grain are classified as grasses. For example, amaranth is sold as "grain amaranth", and amaranth products may be described as "whole grains". Millet comes in a variety of colors, including white, red, gray, or yellow. Udi's. Wild rice is actually the seed of an aquatic grass rather than being a true rice. Start slow and keep it simple by cutting your usual refined-grain ingredients with 100% whole-grain versions.". This makes them a good culinary option for people who have celiac disease or gluten sensitivity. The fruit of these plants are dry, edible berries that are often referred to as kernels or grains. Get even more exotic with red and black rice, both of which are considered whole grains and are high in antioxidants. Plenty of manufacturers add a touch of whole grain flour to give … See more. First, it's much quicker-cooking than other whole grains. A good source of B vitamins, magnesium, and phosphorus, whole corn is also thought to increase healthy gut flora, which can ward off diabetes, heart disease, and chronic inflammation. Look for the word "whole" in front of the grain listed as the first ingredient in order to verify that a product is, in fact, a whole grain food item. The easiest way to eat it? It has long been grown for bird food, as well as consumed as food or in beverages in places like the Canary Islands, Italy, North Africa, and Mexico. There are several types of millet, each with its own scientific/botanical name. The AHA recommends that at least half of the grains you eat are whole grains. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Freekeh. They're so small that they can't be milled, so all teff is whole grain. We may earn commission from links on this page, but we only recommend products we back. Whole grain barley includes hull-less or naked barley, but pearled barley is not whole grain. You can buy the kernels and pop them in a microwave using an ordinary paper bag, or do it the old-fashioned way on the stovetop. Though technically a grass, wild rice is also considered a whole grain and is rich in B vitamins, such as niacin and folate. Discover several examples of grains often used in whole grain form. Freekeh kernels are harvested while they’re young and then roasted. Top 3 Best Whole Grain Cereal Reviews 1. From there, discover a selection of foods that begin with "j. Consider this your official permission slip to eat more carbs. On the flipside, eating too many refined carbs is linked to negative outcomes, like a higher risk of ticker trouble. It’s so good for you, though, we’re putting it on the list. There are many different kinds of whole grains grown all around the world. If you're looking to increase your consumption of whole grain products, look for things like "100% whole grain" or "unrefined" on the packaging. Check ingredient lists for "whole corn" or "whole grain corn" to verify the presence of whole grain. Oats are particularly rich in avenanthramide, an antioxidant that protects the heart. But, if you are buying something like instant oatmeal, avoid those that contain high-fructose corn syrup. Whole grains fall into one of two categories, cereals and pseudocereals. The fiber and protein powerhouse (a cup contains nearly 75% of the dietary fiber you need for the day, and 25% of the protein you should get) can be used in salads or tossed in soups. When you’re shopping for any whole-grain product, look at the ingredients and make sure the whole grain is at or near the top of the list. American South. For all practical purposes, bulgur is considered a whole grain, even though up to 5% of its bran may be removed during processing. Stay away from "enriched" items when your goal is to purchase whole grains. Any unrefined grain is considered to be a whole grain. Also referred to as milo, sorghum is a hardy whole grain that is naturally gluten-free. They contain more vitamins and minerals, such as immune-boosting selenium, than other grains. This loaf looks and tastes like artisanal white bread, with no crumbly or gummy texture. Fonio is the smallest of all the cereal grains. It is almost always used in whole grain form. weight. You can eat them on their own – … Carbs get a negative rap because so many people reach for the wrong ones: refined carbohydrates in white bread, candy, cookies, sugary cereals, and all sorts of other treats and drinks. Yellow corn is also high in antioxidants. Just make sure it’s whole-grain barley, not "pearled," which means the bran and germ have been removed. This is a whole grain blend of 8 gluten free grains and seeds which are ground in a coffee grinder and cooked. Also referred to as emmer, this is an ancient strain of wheat often used in its whole grain form. This includes even hull-less or naked oats. Food labels include all ingredients in order based on the concentration of each listed item in the product. Whole Wheat. It has a mild flavor and can be used in most recipes that call for wheat flour. It comes in a variety of beautiful colors, including black, purple or red. Note that "pearled" farro is not in whole grain form, so be aware that products aren't labeled that way if you're looking for whole grain farro. The problem is, most rye and pumpernickel bread in grocery stores is made with refined flours. Plus it cooks in only a few minutes. It has a nuttier taste and a firmer, chewier texture than white or brown rice. But here are some of the best-known and most nutritious whole grains and whole grain foods that you can find in grocery or health food stores. Both types can be used in whole grain form. Why? Examples are whole wheat, oats, quinoa, brown rice and buckwheat. Alternately, look for a term used specifically for a particular whole grain, "bulgur.". Per 1 1/2 cup serving: 140 cal, 2.5g fat, 190mg sodium, 29g carb, 4g fiber, 2g added sugar, 5g protein. Generally speaking, if you see the word ‘whole’ or ‘sprouted’ next to the name of the grain, then they are, in fact, whole and not refined.. For example: When you see whole wheat or sprouted wheat berries on the label, you know these are whole grains. So when you’re eyeing the aisle for the healthiest couscous pick, look for the whole-wheat kind, most easily found in natural food stores. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Whole grain rye flour has high fiber content in both its bran and endosperm, leading to it having a lower glycemic index than other whole grains. The pre-Hispanic civilizations of the Andes had grain-based food systems but, at the higher elevations, none of the grains was a cereal. Many whole-grain foods, including a variety of breads, pastas and cereals, are ready to eat. Rye has more nutrients per 100-calorie serving than any other whole grain, according to nutritional research from the nonprofit The Organic Center. Udi's Gluten Free Soft & Hearty Whole Grain Bread took the win for our gluten-free category ($5.99 for a 12-oz. The fact that these things are not removed is what makes them whole grain. It is primarily grown in Europe and is not widely available outside of the continent. When you choose white rice over brown, around 75% of its nutrients — including nearly all the antioxidants, magnesium, phosphorus, and B vitamins contained in the healthy bran and germ — are left on the milling-room floor. Now that you're familiar with some different types of whole grains and how to identify food products that contain whole grains, it's a great time to expand your food-related vocabulary. Why trust us? These fruits can be refined or used in their whole form. It’s a key ingredient in … It's so filling that I serve it as a … When whole grains are processed, the bran, germ and endosperm are not removed. When wheat kernels are cleaned, boiled, dried, ground by a mill, then sorted … Since going gluten and casein free I have been unable to find any hot breakfast cereals that we enjoy. Quinoa takes about 15 minutes to cook, and quinoa flakes cook in just a few minutes. In addition to being highly nutritious, whole grains may also enhance digestive health, promote weight loss, protect against cancer, fight inflammation, improve heart health and support blood sugar control. Bulgur is a common ingredient in tabbouleh and other Middle Eastern recipes.