Fitness Friday - Whole Grain?

Wondering why grocery store shelves are jammed with products labeled as "whole" this or that? Because food manufacturers know that whole grains equal a whole lot of health and they will do anything to see their food. Whole grain foods not only contain more fiber and micronutrients that help protect against disease, but also they're good-for-your-waist foods. Whole grains are absorbed more slowly than foods made from enriched or bleached flour, so they raise glucose and insulin levels less that will keep you fuller longer and slow your digestion. A diet rich in whole grains may also help you avoid cardiovascular disease and a variety of metabolic disorders.

But not all foods that say whole grain or whole wheat provide it in the healthiest form. To provide the most health benefits, the whole grain should be left intact. That means the grain still has all three of its original elements: the bran (outer shell), which contains fiber and B vitamins; the germ, which contains phytochemicals and B vitamins; and the endosperm, which contains carbohydrates and protein. The key is that the grain is "whole" rather than "refined," which involves stripping away the bran and germ.

Be aware that words on a label don't always present an accurate picture of what's inside the food. Make sure the label reads "100 percent whole grain" or "100 percent whole wheat." Here are a few fake-out words and phrases to watch for:

Made with whole grains: It may have a pinch of whole grains, but unless it's made entirely with them, you won't reap all the potential benefits.

Multigrain: This tells you nothing about whether the grains are whole or refined. Even if you're getting 38 different grains, that isn't much good if they are all refined.

Whole grain: If the label doesn't say "100 percent whole grain," it may have many grain blends.

Bad words to see paired with "flour": enriched, bleached, unbleached, semolina, durum, and rice.

Look closely at the labels and you'll find the foods that are best for you. Some easy ways to get refined grains out of your diet are to use whole wheat pasta instead of white. I don't recommend the speghetti but the angel hair can be used in its place and it's good. I also use whole wheat pasta in soups. It's easy to find they even sell it in Walmart. You can also use corn tortillas instead of white flour. They're much better for you and it's actually more authentic. I'd love to know if you have any good ideas.