Whole grain diets are diets which contain plenty of whole grains, rather than refined grains. For example, white flour bread won’t be part of the whole grain diet, because white flour is refined, or processed, rather than being a whole grain flour. In contrast, a whole grain diet will contain plenty of multi-grain bread, one hundred percent rye bread and so on. As well, non-bread foods which feature whole grains will be consumed. These might include brown rice versus white rice and whole grain pasta (such as whole wheat pasta) versus white pasta.
The goal of a whole grain diet is to get more vital nutrients and fiber via grains which haven’t been stripped of a lot of their nutritional value. Therefore, any grains which have had their germ and bran stripped away are typically avoided. A person might cheat occasionally and have a bit of refined flour in some form. However, in general, a person on a whole grain diet will make every effort to stay away from processed grains. Today, we’d like to share a wealth of information about these types of diets. We want you to learn about their key features and benefits.
Why Choose a Whole Grain Diet?
A whole grain diet is a diet which will give you access to an array of health benefits. When you substitute processed grains for whole grains, you may even reduce your risk of stroke by thirty to thirty-six percent. As well, you may reduce your risk of developing Type II diabetes by twenty-one to thirty percent. Also, those who embrace whole grain diets may decrease their risk of heart attack by twenty-five to twenty-eight percent. Also, it’s possible to maintain a healthy weight with greater ease when whole grains are an integral part of a diet plan.
These figures come from the Whole Grains Council and this governing body also indicates that eating plenty of whole grains may decrease the risk of developing asthma, while also promoting carotid arteries which are healthier. Another advantage of eating the whole grain way is that it may reduce the risk of inflammatory disease and decrease the risk of colorectal cancers. Also, the whole grain diet is known to promote optimal blood pressure readouts and to reduce incidences of gum diseases. It’s also a great way to reduce the risk of losing your teeth.
These are big benefits. The only person who might not be a good candidate for a whole grain diet is the person who suffers from celiac disease. Most grains do contain gluten, although there are exceptions, and gluten is extremely irritating to the systems of people with celiac disease. As well, people who suspect that they don’t tolerate gluten well, although they are not celiac, may also want to go on gluten-free diets, rather than choosing whole grain diets. Regarding grains which contain gluten, people who don’t want gluten in their daily diets should avoid wheat (including durum, farro, spelt and kamut), as well as bulgur and semolina, and stay away from rye, barley, oats (some celiac can tolerate oats well) and triticale.
The grains which are gluten-free include sorghum, rice, millet, and corn. So, there are gluten-free whole grains to try. You don’t need to deprive yourself of these healthy whole grains, simply because you prefer to eat a gluten-free diet.
Is Supplementation an Option?
Some people don’t want to consume a lot of grains via meals and snacks. Maybe they aren’t crazy about the way that whole grains taste, prefer to go for low-carb options or what have you. For these types of people, supplementation may well be a practical option. For example, it’s possible to buy supplements which are very rich in whole grain fiber. In general, people choose them to stay regular. They promote cleansing of the colon and large and small intestines. If you want cleansing benefits from whole grains, without wanting to eat them a lot, or at all, then this type of supplement will probably work well for you. In general, you should look for a pure and organic supplement which is designed to offer digestive benefits, without unhealthy fillers, such as yeast and sugar.
Most people do enjoy eating whole grains. If you do, you’ll find that there are excellent ways to add them to your diet. Now, let’s talk about ways to add healthy whole grains to every meal during the day. The recommended daily allotment for a typical person, via USDA guidelines, is six ounces of grains. This is for a person who eats around two thousand calories per day. Six ounces isn’t hard to get, as you’ll get a full ounce from just one slice of whole grain bread or half a cup of whole grain pasta. Learning how to add whole grains, to get the full six ounces, will be easier when you read the meal plan suggestions posted below. We want to help you get the full value of these whole grains, and our tips may inspire you to make more of an effort. You’ll see that it’s simple to add these whole grains to your diet.
How to Enjoy More Whole Grains
One option for adding more whole grains to your diet is learning to bake with whole grains in your own home kitchen, rather than relying on processed white flours. You’ll find that there are whole grain versions of all your favorite recipes, from Apple Crumble to home-baked bread and beyond. The key to unlocking amazing flavor while you bake with whole grains is finding free recipes online which are highly-rated. So, be sure to check ratings for any recipes that you are tempted to try before you invest in ingredients and so on. These days, feedback on recipes is everywhere and looking around for whole grain baking ideas which tons of people love will be very beneficial. The more five-star reviews a whole grain baking recipe gets, the greater the chances that you’ll love it, too.
As well, you should start paying more attention to the food that you buy at the grocery store or health food store. Reading product labels carefully before putting things in your basket or cart will be very helpful. Avoid white flour. It lurks in so many recipes, from soup mixes to sauces and beyond, so it’s important to make healthier choices. You’ll usually be able to find whole grain versions of your favorite foods. For example, some popular crackers come in original and multi-grain versions – Wheat Thins are just one example. It’s possible that some “whole grain” versions will still have some white flour in the ingredient list. However, they are probably better options than the “original” versions. Some people are more invested in keeping a diet one hundred percent free of processed grains than others are. Think about what you want from your diet and then buy accordingly.
Regarding fun recipes to try, a couple of slices of whole grain toast in the morning, topped with fruit preserves, from marmalade to strawberry jam to peach jelly (or any other fruit preserve) will be a classic way to get some healthy whole grains, while also enjoying the great taste. The fruit’s lightness and sweetness will balance the richer, nuttier taste of whole grain toast. Pair this easy breakfast idea with a cup of tea or coffee. Enjoying eggs on whole grain toast will also be a great way to power up for the day. Eggs on whole grain toast are good anytime.
For lunch, consider enjoying some hummus, whole wheat pita bread and chopped raw vegetables. This healthy and light lunch will give you carbs, protein and vitamins, and minerals. Hummus is made from chickpeas, and it has rich taste, without being heavy. It’s popular with vegetarians and non-vegetarians alike, and it provides plenty of nutrition. Whole wheat pita bread is thin and flexible, and it’s very easy to chew. Spread some hummus on the pita bread after cutting the pita bread into triangles. Dip the chopped veggies in the remaining hummus, as it’s a great dip. Or, if you prefer, fill a whole-wheat pita pocket with tuna salad drizzled with vinaigrette. Add chopped veggies, such as fresh and ripe tomatoes, to enjoy the freshest taste.
For dinner, whole grain rolls are a great accompaniment for lean proteins and salad. However, the supper options don’t stop there. If you want something more elaborate, consider whole wheat Yorkshire Pudding! This classic British recipe isn’t dessert, and it’s delicious. You’ll find lots of recipes for whole grain Yorkshire pudding online and this type of recipe is perfect for entertaining. It’s impressive enough to be enjoyed and remembered, and it shows that you cared enough to make a real effort to please your guests.
As you can see, there are so many ways to get your whole grains every day. You shouldn’t need to supplement, if you keep in mind that you need six ounces every day. When you get your six ounces, the health benefits of whole grain diets will be yours to enjoy, and these benefits will be cumulative. In other words, the longer you stay on a whole grain diet, the better.
Does This Diet Have a Downside?
We’ve already talked about the facts that people who don’t tolerate gluten well are not good candidates for this diet unless the stick to the gluten-free whole grains. Those who are allergic to wheat and/or other types of whole grains should also consider staying away from the whole grain diet.
Aside from these two groups, this diet doesn’t present too many disadvantages. In fact, it’s known for its benefits, rather than for having a downside. However, since grains are carbs, some people do find that they make weight loss harder than it would be if they were on low-carb or no-carb diets. While whole grains do help to promote weight loss in some people, a few find that it’s easier to stay slim without whole grains or other types of carbs.
We’re all different, and you will need to listen to your body and track your weight while you’re on the whole grain diet. See how you respond to it. You should feel better on a meal plan which is designed to benefit your health. If you notice any adverse symptoms which may be linked with this diet, make a note of them and talk to your doctor about how you are feeling.
Try the Whole Grain Diet Today
Hopefully, this comprehensive diet has provided you with the facts that you were looking for. By sharing information about what this diet it, what it offers regarding health benefits, who it’s right for, who it isn’t right for and how to eat well while consuming more whole grains, we hope to educate and empower you. Now that you know more about whole grain diets and their advantages, you’ll be ready to decide whether this type of diet is right for you.
We believe in whole grains. We think they are healthy and natural options for most people. When food ingredients, such as grains, are overly processed and refined, they lose so much of their goodness. Therefore, it’s always better to choose whole grains, versus white flours, rice and pastas. Whole grain versions of foods are so easy to find, so there’s no reason not to try them today. Once you get in the habit of adding more whole grains to each meal, with a goal of getting six ounces daily, your body will thank you. You may also avoid some health problems down the line!
Now that you know the basics, why not find some whole grain foods at your grocery store and look for some interesting whole grain recipes online? There are so many fun and delicious ways to enjoy whole grains, day and night.