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Whole grains: Hearty options for a healthy diet
Can white bread really be whole wheat?
Yes. Although white whole-wheat bread looks and tastes like white bread, it has the same nutritional benefits as regular whole-wheat or whole-grain bread. White whole-wheat bread is made with an albino variety of wheat, which is lighter in color and has a sweeter, milder flavor. Regular whole-wheat bread is made with red wheat, which is dark in color and has a slightly bitter taste. White whole wheat also has a softer texture, because it goes through an extra processing step.
Ways to enjoy more whole grains
Try these tips for adding more whole grains to your meals and snacks:
- Enjoy breakfasts that include high-fiber cereals, such as bran flakes, shredded wheat or oatmeal.
- Substitute whole-wheat toast or whole-grain bagels for plain bagels. Substitute low-fat, bran muffins for pastries.
- Make sandwiches using whole-grain breads or rolls. Swap out white-flour tortillas with whole-wheat versions.
- Replace white rice with kasha, brown rice, wild rice or bulgur.
- Feature wild rice or barley in soups, stews, casseroles and salads.
- Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry for extra body.
- Use rolled oats or crushed bran cereal in recipes instead of dry bread crumbs.
As they've been for centuries, grains remain the staff of life forming the basis for many healthy meals and snacks. Eating a variety of whole grains not only ensures that you get more nutrients, but also helps make your meals and snacks more interesting.
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- Inside the pyramid: What are foods in the grain group. MyPyramid.gov. http://www.mypyramid.gov/pyramid/grains.html. Accessed June 1, 2009.
- Dole Food Company, et al. Encyclopedia of Foods: A Guide to Healthy Nutrition. San Diego, Calif.: Academic Press; 2002.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. June 2, 2009.
- USDA National Nutrient Database for Standard Reference, Release 21. U.S. Department of Agriculture. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed June 8, 2009.
