Whole grains: Choosing and using them properly

Whole grains, such as bread, pasta, oats, and breakfast cereals, offer numerous health benefits. Unlike refined grains, whole grains contain the entire kernel, including the bran, germ, and endosperm, which helps reduce the risk of chronic diseases. 

To make the most of whole grains, consider the following guidelines:

Mindful selection of whole grains: When choosing whole-grain foods, it's essential to store them properly and check the expiration date, as the oil in cereals can become rancid. Remember that the color of the food doesn't determine whether it is whole grain or not. 

a. Examine the brand carefully: Pay attention to the nutrition facts on the label and choose products low in sodium, saturated fats, and sugar. 

b. Look for the term "pure" in the ingredient list: Ingredients like oats, whole wheat flour, whole corn, whole grain brown rice, wild rice, and whole rye indicate a whole grain product. Be cautious of labels that mention "wheat flour," "100% wheat," "high fiber," or "brown," as they may not be whole grain. 

c. Choosing whole grains for children: Gradually incorporate whole grain cereals into your child's diet by adding them to their favorite recipes, meals, and snacks, ensuring suitability for their age and taste preferences. d. Check for fiber content: Examine the nutrition facts to determine the fiber content per serving. Opt for products that provide at least 3g of fiber.

Addressing gluten concerns: For individuals avoiding gluten, careful selection allows the inclusion of certain whole grains. Certified gluten-free options like buckwheat and oats are available. Oatmeal, popcorn, brown rice, wild rice, and quinoa are also suitable for a gluten-free diet.

Assessing freshness and proper storage: Choose tightly packed, sealed packages, ensuring grains are fresh and exhibit a pleasant aroma. 

Verify the expiration date and follow storage instructions on the packaging. 

a. Proper storage precautions: When storing grains from bulk bins, use containers with tight-fitting lids and store them in a cool, dry place. Sealed containers maintain freshness and reduce the risk of pests or moisture damage. Whole grain bread is best kept at room temperature in its original packaging to avoid dehydration and preserve taste. 

b. Purchase appropriate quantities: Buy small quantities to minimize spoilage. Most sealed cereal products can be stored in the freezer.

Understanding shelf life: Shelf life varies depending on the type and oil content of the grains. In general, most grains can be refrigerated for 2-3 months and frozen for 6-8 months. Cooked brown rice stays fresh in the refrigerator for 3-5 days and can be frozen for up to 6 months.

Using Whole Grains Effectively:

Gradual transition: Replace refined grain foods with whole grain alternatives gradually. For example, opt for whole wheat bread or bagels instead of white bread, and choose brown rice over white rice.

Healthy snacking options: Whole grain popcorn can serve as a nutritious snack, but avoid adding salt or butter. Additionally, explore whole-grain crackers or rye crackers as alternatives.

Time-saving strategies: Prepare wheat or barley dishes when you have time and freeze them for future use. This allows for quick and convenient access to a nutrient-rich, healthy snack.

Incorporating whole grains into diverse dishes: Combine whole grains with other ingredients to enhance their flavor and nutritional value. Try adding oats to vegetable soup or incorporating whole wheat into casseroles and stir-fries.

Exploring a variety of options: For a change of taste, experiment with brown rice or whole-grain pasta. Stuff green peppers or tomatoes with brown rice and bake them, or substitute regular macaroni with whole-grain pasta in macaroni and cheese recipes.

Baking with whole grains: Add variety to your baking recipes by incorporating buckwheat, millet, or oatmeal. Replace half of the flour in pancakes, waffles, muffins, or other baked goods with these whole-grain options, and allow the dough to rise accordingly.

By following these guidelines, you can make informed choices and utilize whole grains effectively in your diet. Enjoy the nutritional benefits and delicious flavors they offer while promoting a healthier lifestyle.