How do you choose your bread? Pasta? Cereal? Rice?
The Whole Grains Council purports, “Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. While benefits are greatest with at least 3 servings daily, some studies show reduced risks from as little as one serving daily. The message: every whole-grain in your diet helps!”1
Look at the Nutrition Facts Label and the Ingredients List
The Whole Grains Council recommends eating foods which are “good” sources of fiber (2 grams (g) of fiber per serving). Check the fiber content on the Nutrition Facts label.
Often, just below you’ll find the Ingredients list. A food’s ingredients are listed in order of amount present in the food, most to least. Buy breads, pasta, cereal, and rice listing “whole-grain,” “whole wheat,” “whole oats,” “whole…” (you get the idea) as the first ingredient.
Why? It’s healthier. Whole-grains contain not only the germ (as “enriched” grains do) but also the bran (think fiber) and endosperm (carbohydrates, proteins, and some B vitamins).
Eat Food In Its most Natural State
Ezra Taft Benson, former Secretary of Agriculture, remarked, “In general, the more food we eat in its natural state – without additives – and the less it is refined, the healthier it will be for us. Food can affect the mind, and deficiencies of certain elements in the body can promote mental depression.”2
Pro Tips:
1. For at least HALF of the grains you eat verify on the Nutrition Facts label there are 2 grams or more of fiber per serving.
2. Select bread, pasta, rice, oats, etc. which list “whole-grain” as the first ingredient.
It’s gonna be good for your body, including your gut health.
References
1. Health Studies & Health Benefits. (2022, July 29). Whole Grains 101. https://wholegrainscouncil.org/whole-grains-101/health-studies-health-benefits/what-are-health-benefits
2. Ezra Taft Benson Quotes. (2022, July 29). Brainy Quotes. https://www.brainyquote.com/quotes/ezra_taft_benson_556125
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