Whole Grains - for Weight Loss & More

Whole Grains - for Weight Loss & More
Whole grains can help you lose weight, keep it off, and avoid a host of diseases. But few of us get enough (even though most of us think we do). To sort out the confusion, let's look at what they are, how they're labeled, and how to make them a delicious part of your daily diet.
But first, what exactly are whole grains? They're just what the name promises: the whole thing - bran, germ and endosperm - with all of their natural fiber, vitamins and minerals intact. By contrast, refined grains usually have the bran and germ (and most nutrients) removed.
Are You Getting Enough? 
The latest USDA recommendations advise that you "make at least half your grains whole."
And in a recent survey, 61% of adults claimed that they're getting enough. But really, only 5% of us do, USDA statistics show. And that points to a dangerous disconnect.
Why They're Good for You
Before we get to the chronic ailments that whole grains can help you avoid, let's start with their sex appeal. Numerous studies link whole grains with a healthy weight. If you eat them, you're more likely to be trim; start eating them, and you're more likely to lose excess weight.
Beyond that, a diet high in whole grains has been shown to lower your risk of diabetes, heart disease, and certain cancers. That's according to a large-scale 2004 review, surveying dozens of existing studies, out of the University of Minnesota.
Since then, researchers have also linked regularly eating whole grains with a lower incidence of asthma in kids, and with better digestion and a stronger immune system in adults.
A Shopper's Guide to Whole Grains
The labels on breads and cereals can be confusing. In particular, watch out for these terms:

• 'Enriched' or 'bromated' flours, common in white bread and other baked goods, are not whole grains. (Enriched means some of the nutrients lost in refining the flour were added back; bromated means potassium bromate was added to help it rise.)
• 'Wheat flour' is not a whole grain. Wheat flour is what white bread is made from; it's 'whole wheat flour' that's used (at least partially) for whole wheat bread.
• '100% wheat' usually means 100% refined wheat - no bran, no germ.
• 'Multigrain' means you get various kinds, but they're not all necessarily whole; a loaf with multiple types of refined grains would still count as 'multigrain.'

To confirm that you're getting whole-grain bread or cereal, the ingredient list should have 'whole wheat,' 'whole rye' or 'whole some other grain' among the first listed.
To make shopping easier, look for the gold and black "Whole Grain" stamp from the Whole Grains Council.
Deliciously Whole
Whole grains have rich flavors, and there are so many to explore. Besides switching to whole wheat pasta and bread, try these ways to make healthy eating delicious and fun:
▪ Replace your dinner's white rice with brown rice. Or step up to aromatic brown jasmine rice; common in Thai cooking, its sweet floral taste works with other dishes as well.
▪ Try light, fluffy quinoa (pronounced keen-wah) instead of rice. It has a deliciously nutty flavor, is packed with protein, and cooks in about 10 minutes; just follow the instructions on the package.
▪ Make your pancakes healthier and bolder with buckwheat flour. For the healthiest, most affordable pancake mix, make it yourself in bulk; then measure out what you need and add your liquids, just like you would with a store-bought mix.
▪ Try amaranth cereals and crackers, available in the whole-foods section of your supermarket. It's rich in protein with a peppery flavor. (Note: Like quinoa and buckwheat, amaranth is technically a seed, not a grain. But we use them like grains, and they count as grains in your diet.)

*www.globalfit.com~source