September is National Whole Grains Month. Choose whole grains over refined grains — grains that have been milled so both the bran and germ are removed. Bran is high in fiber and rich in protein and the germ is rich in vitamins, minerals and fatty acids – which are kept in whole grains.

Despite certain fad diets, whole grains are essential for overall health and maintenance of the body. They can also help reduce the risk of many chronic diseases. According to MyPlate, it is recommended eating 3 to 5 servings of whole grains daily for health benefits. Be sure to look for the 100% Whole Grain stamp on food packaging.

5 Nutritious Grains to Try

  1. Teff – gluten-free grain and leading grain in calcium content
  2. Barley – has the highest fiber content of all whole grains and loaded with antioxidants
  3. Buckwheat – contains high amounts of zinc, which boosts the immune system and manganese, which protects bones
  4. Bulgur – can act as an anti-inflammatory due to its betaine content
  5. Rye – have a lower glycemic index making them a healthier option for diabetics

Whole grains provide the nutrients necessary for the overall health and maintenance of your body, and can reduce your risk of many chronic diseases. Make sure you’re getting 3 to 5 servings of whole grains daily to stay healthy.

Some Benefits of Whole Grains

  • Reduces the risk of coronary heart disease, stroke and type 2 diabetes
  • Reduces constipation
  • Helps with weight management
  • Prevents neural tube defects, spina bifida and anencephaly during fetal development when consumed before and during pregnancy
  • They are an excellent source of dietary fiber, B vitamins (thiamin, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium)
  • Reduces blood cholesterol levels, lowering the risk of heart disease
  • Helps the body release energy from protein, fat and carbohydrates, and are also important for a healthy nervous system
  • Helps build strong bones and release energy from muscles
  • Boosts immune system

How Can You Get Your Fill?

  • Eat whole wheat, bran, oat or multigrain breads, cereals, muffins, bagels and rolls
  • Whole grain oatmeal—it provides four grams of fiber per serving
  • Whole grain waffles or pancakes
  • If recipes call for all-purpose flour, use whole wheat flour instead
  • Cook with whole grain pasta, brown rice or bulgur (cracked wheat)
  • Snack on multigrain, rye or whole grain crackers

To create a healthier environment in your workplace, talk with our corporate wellness team to see how we can customize a plan for you.

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