1.Smart Ways to Swap in Whole Grains
It’s easy to get more whole grains in your diet. Serve brown or wild rice instead of white. Put turkey dogs on whole wheat buns. Make pancakes with oat or corn flour. Switch to whole wheat tortillas. Munch on popcorn instead of chips. Go slowly to let your body get used to more fiber, and drink lots of water. That way you’re less likely to have gas or bloating.
2.What Makes Whole Grains So Good?
A whole grain is a plant seed with three layers. When it is refined, the outside and the inside are stripped away, along with most of the nutrients and fiber. The starchy middle remains, and you get white rice or white flour — and lighter breads, pastries, and pastas. «Enriching» adds back some nutrients, but you get more overall nutrition when you eat the grain «whole.»
