Great Grains

By Michelle Slowey, MA, RDN, CDCES

Grains can be a great source of dietary fiber and an important component of a healthy digestive system. Whole grains contain the entire grain, such as whole wheat flour, bulgur, oatmeal, whole-grain cornmeal, barley, and brown rice. When grains are processed, the bran, germ, and endosperm have been removed, and they are now refined grains (white flour, white rice, and white bread).

Refined grains are then “enriched,” meaning vitamins and iron are added back. Fiber, however, is not added back into the grain.

Fiber plays a very important role in gut health. It helps improve blood cholesterol levels and may help lower your risk of heart disease, stroke, obesity, colorectal cancer, and type 2 diabetes. Recommendations for adults are 21 to 25 grams of fiber a day for females and 30 to 38 grams a day for males. Consuming more refined grains versus whole grains leads to an overall lower fiber intake.

Some foods are made from a combination of refined and whole grains. When purchasing grains, it is important to read food labels. Note that a refined grain product must be labeled "enriched" to ensure that vitamins have been added back to the product. If a product contains the entire grain, the word "whole or "whole grain" will be in the ingredient list.

The American Heart Association recommends that at least half of the grains you eat are whole grains. Examples (and serving size) are one slice whole-grain bread, 1 cup ready-to-eat whole-grain cereal, 1/2 cup cooked brown rice or whole-wheat pasta, five whole-grain crackers, 3 cups unsalted air-popped popcorn, and a 6-inch whole-wheat tortilla.

Whole Grain Salad

Ingredients:

1 cup barley

1/3 cup olive oil

3 tbsp lemon juice

1 diced apple

1/4 cup walnuts or pecans

1/4 cup minced red onion

1/4 cup fresh flat-leaf chopped parsley

1/2 cup shaved parmesan cheese

salt and cracked black pepper

Directions:

Cook barley and allow to cool

Add apple, nuts, onion, parsley, and cheese to barley

Combine olive oil, lemon juice, salt, and pepper. Pour mixture over salad and toss gently

This recipe can be substituted with other whole grains such as farro, wild brown rice, or bulgur.