One of the most important food groups to incorporate into your regular diet are whole grains. These are the whole, intact grain that have an outer layer of bran, a carbohydrate rich middle layer called the endosperm, and an inner layer called the germ.
Whole grains are rich in potentially beneficial compounds, including vitamins, minerals, and phytochemicals such as lignans, phytosterols and fiber. Most of these compounds are located in the bran or the germ of the grain, both of which are lost during the refining process, leaving only the starchy endosperm.
Whole grains represent a unique package of energy, micronutrients and phytochemicals that work together to promote health and prevent disease. Whole grains include wheat, spelt, kamut, oats, corn, rye, rice, millet, triticale, barley and teff. Experiment with variety. While not really true grains, quinoa, amaranth, and buckwheat are other whole grain powerhouses.
A very simple way to prepare these whole grains are to pair them with fresh vegetables and add your favorite spices and sauces to make delicious sides or main meals. Give them a try for a nutrient dense addition to a healthy lifestyle.
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