Recently, I’ve changed my tune when it comes to whole grains. I’ve started replacing all my white grain carbohydrates with whole grains. Not only does it help reduce the risk of heart disease and lower my cholesterol, but it makes me feel fuller faster. When I eat whole grains, I’m more satisfied and actually eat less.

What is a whole grain?
A whole grain is a grain that is harvested and processed to retain the bran (outer shell), germ (nourishment for the seed), and endosperm (the white interior). Refined grains, such as white flour, remove the bran and germs, leaving the endosperm. While the center of the grain has lots of carbohydrates and protein, it’s missing valuable antioxidants, fiber, and vitamins that were stripped away. That’s why you see a lot of enriched flours on the shelf and in ingredients lists because manufacturers are trying to put back some of the nutrients that were there in the first place.

How do I find them?
I used to think whole grains were only in whole-wheat flour. But did you know that the following are also whole grains:

• Corn*
• Oatmeal*
• Popcorn*
• Brown and wild rice*
• Rye
• Buckwheat*
• Barley
• Quinoa*

Items above marked with an asterisk are generally gluten-free! Be careful with oatmeal however. Often times oats are contaminated with wheat during processing. Bob’s Red Mill, Cream Hill Estate, and Gluten Free Oats offer pure, uncontaminated oats.

Shopping tips
When shopping for whole grain products at the grocery store, you need to be careful. Items, such as bread, that sound like they contain whole grains may not. Watch out for labels such as “multigrain”, “health nut”, or “made with whole grains”. Unless the package or ingredient list says 100% whole wheat or 100% whole grain, you could be getting fooled.

As I was strolling through the grocery store aisles today, I noticed many products containing whole grains. Cereals made by General Mills are often whole grain. Yes, even your kids Cocoa Puffs and Cookie Crisp are made with whole grain corn (and a whole lot of artificial ingredients). Uncle Ben’s now makes instant whole grain brown rice. You can even buy whole grain pasta like Barilla Plus. Wheat Thins surprising contain little whole grains, but Triscuts contain 100% whole-wheat flour, oil, and salt. I love foods with only three ingredients on the label!

Cooking with whole grains
The Whole Grains Council website has a great collection of recipes and advise for cooking with whole grains. I’ve also developed five recipes that I've posted on my Recipes page to will help you get started.

Reduced risk of stroke. Reduced type II diabetes. Reduced heart disease. Better weight management. With all the health benefits of whole grains, why not stop by the grocery store tonight and pick up some heart-healthy choices?