Most of us eat grains every single day. But did you know the kind of grain you put on your family’s plate can help them stay full longer and feel better? Grains such as bread, cereal, rice, pasta are just a few of the examples of foods that most people consume in an average week.
Grains are one source of carbohydrates that give us energy to think, move, and grow. If you look at the ingredient list on the back of a bag of bread what is the first ingredient? Sometimes it will read “ground whole wheat flour” or “enriched wheat flour”. One will keep you fuller longer and the other will leave you with a quick burst of energy before a crash. So what is the difference?
A whole grain is made up of three parts: Bran, endosperm, and the germ. The bran is the outside shell where fiber is located. The endosperm is the inner shell and it is where the starch is found. Think of this is where the energy comes from. Finally, the very center is where you will find the germ. No, not the kind of germs that make you sick! The germ is where vitamins and minerals are found.
It’s easy to understand that you want to have all three parts of the whole grain. If any part of the grain is taken out, it’s considered a refined grain. When you buy something and the flour is listed as “enriched” you are only getting the endosperm and losing everything else. You’ll often find this to be the case in white bread, white rice, and pastries. If you are cooking muffins and use all-purpose flour, split the amount and use half all-purpose and half whole wheat instead. Another benefit of using whole wheat flour adds a slight nutty flavor and you might even enjoy the flavor more!
Popular examples of whole grains are brown rice, oatmeal, whole grain bread, quinoa, and popcorn. I recently taught a group of students about whole grains and they were surprised to learn that one of their favorite snacks, popcorn, helps them meet the goal of making whole grains half of their daily grains goal.
If you want to make yourself a quick and healthy snack, simply get a cheap air popper ($20 locally), a bag of popcorn kernels (approximately $2 for a storebrand 1-pound bag) and snack away while getting the benefits of a whole grain. A half cup of kernels makes about 6 cups of popped popcorn so it’s not only delicious but also budget friendly!
