I WILL: Choose Whole Grains

Did you know those tiny seeds of grain actually carry quite the punch? Each layer brings its own set of nutrients and positive benefits for the body: the outer layer, bran, is filled with fiber, B vitamins and minerals; the interior layer, endosperm, is a starchy carbohydrate with some protein and nutrients; and at the core, the germ is packed with B vitamins, vitamin E, phytonutrients and healthy fats.

Now, imagine the milling process of removing the bran and germ layers — the outermost and innermost layers of the grain — you are left with a starchy carbohydrate and lower nutrient values, known as a refined grain. Similarly, enriched grains are also refined, but then fortified, meaning some of the vitamins, minerals and even sometimes fiber are added back into the product after milling.

Not only are whole grains a nutritional powerhouse, but they also improve digestion, help control blood sugar, can lower cholesterol, have been shown to help fight disease, and help maintain a healthy body weight.

We know that 1/4 of our Healthy Plate should be healthy grains or starches, such as whole grains. Choose wisely when selecting grain products, making sure that a whole grain is listed as one of the top two ingredients. Even better, choose unprocessed whole grains such as brown rice, quinoa, barley, farro, or oats.

Start Small: Make at least half of your daily grains/starches be whole grains.

Finish Remarkable: Become a 100 percenter. Make whole grains the only grains in your diet.

How can we help? Basecamp offers resources to support your wellness around this topic! Here’s what’s available…

• Participate in our In the Kitchen monthly nutrition series and gather more tools and understanding to support your balanced nutrition.

• Browse our recipe collection filled with heart-healthy and flavorful ideas to be your own healthy chef.