Being Whole Grain Savvy – Healthy Shopping Tips for the Whole Grain Aisle

According to the Whole Grains Council,“eating whole grains instead of refined grains lowers the risk of many chronic diseases.”

They continue to say that every bit of whole grain helps fight chronic diseases.

The studies performed documents some of the benefits of whole grains to include:

  • stroke risk reduced 30-36%
  • type 2 diabetes risk reduced 21-30%
  • heart disease risk reduced 25-28%
  • better weight maintenance
  • reduced risk of asthma
  • healthier carotid arteries
  • reduction of inflammatory disease risk
  • lower risk of colorectal cancer
  • healthier blood pressure levels
  • less gum disease and tooth loss

Source: Whole Grains Council

So next time you’re shopping for groceries, here are some tips to keep in mind when picking out whole-grains:

  1. Choose whole grain bread, cereal, pasta and snacks like whole wheat pretzels and popcorn.

  2. Instead of white flour, buy whole wheat.

  3. When buying bread look for whole-grain varieties including whole wheat, multigrain, rye, millet, oat, cracked wheat and sprouted whole grain.

  4. Sprouted whole grain bread should be stored frozen due to its short shelf life.

  5. To be labeled “Whole Wheat” the product must be 100% whole wheat flour. “wheat’ bread is a blend of white and whole wheat flour.

  6. Check the nutrition label and choose bread that have at least 2 grams of fiber per slice.

  7. Take advantage of the fiber that some cereals pack in an and choose varieties that have at least 3 grams per serving.

  8. Check the sugar content in the cereals. Opt for the brands that contain less than 7 grams of sugar per serving.

  9. Most cereals are low in fat with the exception of granola and others that add nuts, seeds, coconut, and oils.

  10. Choose cereals that have no more than 2 grams of fat per serving.

  11. The most nutritious rice is brown rice and contains more fiber.

  12. If you buy a rice mix watch the sodium content in the flavor packets.

  13. Experiment with other whole-grains such as couscous, barley, buckwheat, bulgur, kasha, millet. Polenta, wheat berries and cracked wheat.

  14. Substitute rolled oats for white bread crumbs in meatloaf, meatballs, and casseroles.

  15. Remember that ingredients are listed in the order of quantity in the package. Make sure that the whole grain products are listed first.

Allergies or Intolerance

Remember to get tested for any food allergies as you may have an intolerance to certain grains. To learn about our allergy testing contact:

Allison Velazquez
Director of Specialty Services
Cell | 786.317.7837
Email | allison@elitehealth.com

To learn more about EliteHealth, our services and our locations, visit our website at www.elitehealth.com.

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