Increasing my Whole Grains
Whole grains are recommended to make up at least 50% of grain intake. When reading the ingredient list, make sure it reads “whole” before the grain (i.e. whole oat) to determine if an item is whole grain. Be weary of “multigrain” as that does not mean the grains are whole grains.
| Refined Grain | Whole Grain to Swap |
|---|---|
| White bread | Whole grain bread, sourdough bread |
| Naan | Whole wheat/whole grain tortilla, Chapati or pita, or whole wheat/grain naan |
| White or Jasmine rice | Barley, bulgar, quinoa. Whole grain rice varieties such as brown rice, wild rice. |
| Rice cakes | Whole wheat/whole grain crackers |
| Pasta/noodles | Barley, bulgar, quinoa. Whole wheat pasta, or even pasta that has been fortified with fibre; vegetables as noodles (e.g. spirulized zucchini) |
| Sugary cereal | All bran buds, steel cut oats, oat bran. Recommend to look for cereals that have <8g sugar and at least 3g fibre per serving. |
More about grains
Tips
To keep fresh, dried grains should be kept in a sealed airtight container in a cool, dry place. They can also go in the freezer to help preserve for longer.
When purchasing grains you may find them in the bulk section of the grocery store or pre-packaged.
Most grains require a 2:1 ratio of water to uncooked grain; however, farro requires a 4:1 ratio of water to uncooked grain.
To cook, bring water to a boil, add the grains and then reduce heat and similar until all the water is absorbed.
Recipes:
Apple Cinnamon Baked Oatmeal: here
Tropical Overnight Oats: here
Chickpea Quinoa Salad: here
Grain bowl with Tahini Dressing: here
Buckwheat Burgers: here
Spinach and Mushroom Barley Pilaf: here
Learn more about specific grains
Buckwheat [Gluten Free (GF)]: Although this grain contains “wheat” in the title, it is a gluten-free grain and contains 5 g of protein and 3.5 g of fibre for ½ cup serving cooked. You may also find roasted buckwheat at the grocery store under the name kasha, which has a nutty flavour. Buckwheat can be used on it’s own as a side dish with a protein and vegetable, or added to a soup or salad (cooked).
Quinoa (GF): Quinoa is a seed-grain variety and one serving of cooked quinoa contains 4.3 g of protein along with 2.7 g of fibre. Quinoa is also rich in folate, thiamine and magnesium and is a complete protein (contains all essential amino acids). There are many varieties of quinoa, however white, red and black are most commonly found in the grocery store. Quinoa can be enjoyed in a chopped salad, as a base for stir-fry or stew, added to a chili or as a hot porridge instead of oats.
Sorghum (GF): Sorghum contains 4.5 g of protein per half cup cooked serving, along with 2.5 g of fibre. Sorghum can be cooked similar to couscous in a dish, as a breakfast porridge and the flour can be used in baked goods and pancakes.
Teff (GF): ½ cup cooked teff provides 4.5g protein, 3.5g fibre. Known for having a higher calcium content compared to other grains. Teff flour can be used in many baking recipes to increase fibre content, or whole teff can be steamed or boiled.
Farro: Also known as spelt, farro has a nut-like flavour and can be used similarly to wheat products. Farro contains 4 g of fibre per half cup cooked along with 5.5 g of protein, iron and magnesium. Farro can be used instead of Arborio rice in a risotto, made into a grain salad and added to soups or stews. Spelt flour can also be used instead of wheat flour in baked goods at 1:1 ratio.
Oats (GF*): ¾ cup of cooked oats offers 2.8 g fibre, along with iron, b vitamins and zinc. Common types of oats include steel-cut oats, rolled oats and instant oats. Similar in their nutritional content overall, quick-cooking or instant notes contain slightly less fibre than the other varieties. Oats can be enjoyed as hot porridge, in granola or muesli or used as part of a meat binding agent or breading. *may be processed in facilities that contain wheat.
Whole grain rice (GF): There are a variety of whole grain rice (or brown rice) options available including short grain, medium grain and long grain rice, jasmine and basmati. A whole grain rice means that all parts of the grain are (included); the bran, the germ and the endosperm. Refined rice (i.e. white rice) has been processed to remove either parts of the germ or bran, which decreases the fibre and overall nutrition content. Product labels will often state if the rice is a brown rice or white rice. Whole grain rice contains fibre, b vitamins, and minerals like magnesium and selenium. Whole grain rice can be used instead of white rice in any dish, or as a side dish. Rice can also be added into soups and short-grain rice can be made into a breakfast porridge.
Bulgar: Derived from wheat, bulgur is precooked making it a quick and easy grain to prepare. Bulgur is a good source of fibre offering 4 g per 1/2 cup serving cooked. Bulgur is the grain traditionally used in tabouli salad, and can be enjoyed in a variety of salads or as a side dish on it’s own.