WHAT ARE WHOLE GRAINS?
Whole grains include Barley, Brown rice, Buckwheat, Bulgur, Flaxseed, Millet, and Quinoa. These grains have not had their "bran" removed through the milling process, and in turn maintain their high level of fiber and nutrients.

WHY WHOLE GRAINS?
Whole grains are high in fiber, vitamins, and minerals. Eating a diet high in fiber has been shown to reduce the risk of heart disease, diabetes and cancer. Whole grains are high in thiamin, riboflavin, niacin, folate, selenium, zinc and iron - all essential for good health!

WHOLE GRAINS AND WEIGHT LOSS
If you're trying to find a healthy way to lose weight, increasing the amount of whole grains in your diet might be your answer! Whole grains fall under the category of "complex carbohydrates." Complex carborhydrates take the body a longer amount of time to digest and absorb than refined grains (such as pasta, white bread and white rice). Because of this, there is only a moderate rise in blood sugar and insulin in the body. The end result is not only a "full" feeling, but a more consistent level of energy (unlike the drastic highs and lows that refined grains produce). Feeling fuller longer often leads to eating less total calories each day, and having a more steady energy level may help bring you success in reaching your weekly fitness plan goals!

SNACK AND MEAL IDEAS

• For breakfast or snack, try a high-fiber cereal such as bran flakes, shredded wheat or oatmeal.
• Instead of bagels (even "wheat" bagels which are not made from whole grains), try whole-wheat toast or English muffins.
• Use "whole grain" or "100% whole wheat" bread for your sandwiches.
• The next time you're out for Thai or Chinese food, ask for brown rice instead of white.
• Visit http://www.wholefoodsmarket.com/recipes/ for some new whole grain recipes - search using the name of a specific whole grain.

WANT MORE INFORMATION?
Visit the Mayo Clinic web site for detailed information on whole grains and their benefits.

<back