What You Should Know About Whole Grains

What You Should Know About Whole Grains

What You Should Know About Whole Grains

By now we all should know that we need to incorporate more whole grains into our diet. However, the average American eats less than one serving of whole grains a day.

So why eat whole grains?

They helps prevent heart disease.

Studies show that women who reported eating at least one serving a day had a 20-30% lower risk of heart disease.

They lowers cholesterol.

Whole grains are rich in water-soluble fiber that lowers LDL (bad) cholesterol.

They assist in the prevention diabetes.

Studies show that people who consumed at least three servings a day had a 20-30% lower risk of diabetes than people who ate one serving a week.

Additional Benefits

  1. High dietary fiber content
  2. Helps with digestion
  3. Lowers blood pressure
  4. Helps to control weight
  5. Makes you feel full
  6. Assists in blood sugar regulation
  7. Good source of vitamin B
  8. Provides essential minerals (folate, iron, magnesium & selenium)
  9. Reduces markers of inflammation
  10. Reduce cancer risks
  11. Help you to live longer.

Examples of Whole grain products

  • Barley
  • Buckwheat
  • Bulgur
  • Corn
  • Millet
  • Oatmeal
  • Whole Oats
  • quinoa
  • Brown Rice
  • Whole Rye
  • Spelt
  • Whole Wheat
  • Wild Rice

Learn more about the benefits and healthy eating tips.

Whole Grain Recipe: Turkey Kale & Barley Bowl

(2 Servings)

Ingredients:

  • 1 cups uncooked pearl barley
  • ½ cup fresh corn kernels
  • 2 cups of kale
  • ¼ cup chopped green onions
  • ¼ cup chopped fresh flat-leaf parsley
  • 10 kalamata olives, pitted and coarsely chopped
  • ¼ cup of pine nuts
  • 2 tbsp. fresh lemon juice
  • 2 tbsp. cold pressed olive oil
  • ¼ tsp freshly ground black pepper
  • 1 garlic clove, minced
  • ½ cup crumbled non-fat feta cheese
  • ½ cup of diced boiled turkey.

Method:

  1. Cook barley according to package directions, omitting salt.
  2. Drain and rinse with cold water; drain. Cool completely.
  3. Combine barley, corn, kale, onion, parsley, olives & pine nuts in a bowl.
  4. Combine juice with olive oil, pepper & garlic, stirring well with a whisk; drizzle over barley mixture.
  5. Toss to coat.
  6. Sprinkle with cheese & serve immediately

 

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Anna Baker

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