Written by UConn Dietetics Masters student Carlie Stochl.
Wheat and oats are not the only grains available to eat!!
Did you know there are over 20 different types of grains? Examples of grains include
wheat; white rice; Amaranth; barley; buckwheat; bulgur; einkorn; farro; Khorasan; millet; oats; quinoa; brown rice; rye; sorghum; Spelt; teff; and wild rice.1 Each type of grain can be prepared and cooked in a variety of ways, and contains many different nutrients, such as protein, fiber, vitamins, and minerals. Some of the beneficial vitamins and minerals found in grains include B Vitamins (niacin, thiamine, folate), iron, magnesium, and zinc.2
How can I make sure I get enough whole grains?
It is recommended that adults eat about 6 servings of grains per day, with half of those servings as whole grains. One serving of a grain is an ounce-equivalent of food, such as a slice of bread or half-cup of cooked pasta or rice.3 Some tips on how to add more whole grains into your diet include choosing oatmeal or whole grain cereals at breakfast, swapping out white bread for whole grain bread and pasta, and experimenting with new grains in recipes like salads and multigrain bowls. 2
Eating more whole grains has many health benefits.
Whole grain foods and their soluble fiber have been proven to help control cholesterol levels which is important for heart health. Whole grains can also keep you feeling full longer which may play a positive role in weight management and Type 2 Diabetes. They also can improve digestion! 3
References:
- https://www.masterclass.com/articles/all-about-grains-21-types-of-grains
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826#:~:text=Whole%2Dgrain%20foods%20are%20good,heart%20disease%20and%20other%20conditions.
- https://www.healthline.com/nutrition/9-benefits-of-whole-grains
This material is funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
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