Whole Grains 101

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The new dietary guidelines have raised the bar on fiber consumption. One easy way to increase the amount of fiber that you eat is to include more whole grains. Yes, whole grains are carbohydrates. But they are smart carbs in that they increase satiety or the feeling of fullness and offer an array of health benefits. Here's the whole grain 101 that you need to know.

Whole grains contain all the naturally occurring nutrients of the entire grain: the outer bran, the germ and endosperm. Your body derives benefits from all three. Let's look at each part of the grain more closely. The bran is where most of the fiber is along with B vitamins and antioxidants. Healthy fats, such as monounsaturated, and a garden variety of minerals are found in the germ. The endosperm contains protein, carbs and some vitamins and minerals. The three together provide a powerful health package to your body. When you eat processed instead of whole grains, you lose all the benefits found in the bran and germ.

Due to our typically low fiber intake, the US is a constipated society. Just look at the sales of laxatives. Whole grains act like a “roto rooter” to both exercise your intestines and keep things moving as they should. Whole grains also help lower cholesterol and move toxins out of the body.

Beyond whole wheat bread or high fiber cereal, here are many other whole grains to try:

Cornbread, Popcorn, Brown rice, Oatmeal, Barley, Quinoa, Spelt, Whole Rye, Buckwheat, Bulgur

More tips to up your whole grain intake:

• Look for whole wheat or corn tortillas.
• Try whole wheat pita bread.
• Choose whole grain English muffins or bagels.
• Make your sandwiches on rye or oat bread.
• Snack on popcorn.