Sandra Cain
For Better Living
5 Reasons to Eat Whole Grains
By: Sandra R. Cain
There is lots of tasty nutrition in every kernel of a whole grain. With whole grains, you get layers of rich nutrients. Whole grains include the bran (outside layer), endosperm (inside layer) and germ (center). You can find whole grain wheat, rye, oats and others! Since 2005, the USDA Guidelines for Healthy Americans have encouraged us to make half of our grains whole grains. Here are 5 of the reasons:
- Fiber
Fiber is one of the most important nutrients found in whole grains. Many people know that fiber keeps your intestines running smoothly. But fiber’s benefits go beyond bowel function. Fiber can help reduce blood cholesterol. It can help control blood sugar levels. And eating fiber aids in weight management! High fiber meals and snacks keep you full, so you eat less.
- Stanols, sterols and other phytonutrients
Plain fiber or fiber supplements don’t compare with whole grains. Whole grains offer a lot more nutrition. Whole grains have hundreds of healthy plant compounds called phytonutrients. Stanols and sterols are examples. They keep your gut from absorbing cholesterol. This may help bring your cholesterol levels
down.
- Antioxidants
Think of antioxidants as rust proofing for your cells. Oxygen causes your car to rust. It also causes unwanted changes to your cells. Antioxidants protect your cells. Vitamin C and vitamin E are two antioxidants you may know about. These are found in whole grains along with others, like selenium.
- Carbohydrates
“Carbs” are the body’s main source of fuel. We need carbohydrates to move, breathe, think and learn. We also need carbohydrates to keep organs like our heart, lungs and brain working. Whole – grain breads, cereals, crackers and tortillas are great sources of “good carbs.”
- B – vitamins and trace minerals
B – vitamins help your body use carbohydrates. You can think of them as the spark plugs that help your car use gas efficiently. We only need very small amounts of “trace minerals.” Whole grains have three important trace minerals – copper, iron, and zinc. These keep your heart and blood vessels healthy. They
also help wounds to heal.
Source: NC Department of Health and Human Services
Whole Wheat Banana Bread
1 cup whole wheat flour
¾ cup all-purpose flour
½ cup toasted wheat germ
1 teaspoon baking soda
1 teaspoon grated orange peel
¼ teaspoon salt
4 medium navel oranges, peeled and sectioned
2 medium ripe bananas
¾ cup sugar
2 eggs
¼ cup canola oil
1 teaspoon vanilla extract
½ cup chopped pecans
In a large bowl, combine the first six ingredients. In a food processor or blender, process the oranges, bananas, sugar, eggs, oil and vanilla until smooth. Stir into dry ingredients just until moistened. Fold in pecans.
Pour into two 8 in. x 4 in. x 2 in. loaf pans coated with nonstick spray. Bake at 350 degrees for 45 – 50 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pans to wire racks to cool completely. Yield: 2 loaves
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