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> 10 Ways To Eat More Whole Grains
post Jun 7 2004, 10:39 AM
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10 Ways To Eat More Whole Grains
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by Karen Baar

Research shows that people who eat regular servings of whole grains -- such as whole wheat, bran and brown rice -- have a significantly reduced risk of developing Type 2 diabetes. Here are 10 tips to get you started.

1. Eat oatmeal, buckwheat pancakes or barley at breakfast. If you prefer cold cereal, look for shredded wheat or another whole-grain product -- and remember, not all high-fiber cereals use whole grains, so check the label.

2. Choose low-fat, whole-grain snacks. Munch on whole-grain crackers or crispbread rather than a donut, bagel or candy bar.

3. Use whole-wheat flour. Use at least half whole-wheat flour in any recipe that calls for it.

4. Garnish foods with bran. Sprinkle wheat or corn bran into casseroles, or add some to yogurt for extra crunch. Mix bran flakes in whenever a recipe calls for breadcrumbs. Try adding some barley to soups or stews.

5. Use oats when you bake. It makes a great substitute for some of the flour.

6. Mix whole grains in with pasta. Try kasha varnishkes (bow tie noodles with buckwheat), a traditional Jewish recipe.

7. Choose oatmeal, whole-wheat or multigrain breads. When you buy pitas, hamburger rolls or English muffins, check that the first ingredient listed is a whole grain, such as "whole-grain" oats, wheat, flour, brown rice, corn or barley, "whole wheat" or "whole rye."

8. Buy whole-wheat pasta or substitute brown rice for white. If you've got a finicky family that insists on white rice, pick up a container of brown rice for yourself at a Chinese or Japanese restaurant.

9. Try fast-cooking whole grains. Whole-wheat couscous and cracked wheat are quickly ready to eat. Prepare grains that take longer to cook, like buckwheat or barley, on the weekend and store in an airtight container in the refrigerator for a day or two. When you're ready to use it, add chicken or veggies and reheat. Or try the grains for lunch in a cold salad.

10. Explore a health-food store. Less well-known whole grains like bulgur, kasha and quinoa have more flavor and texture than noodles or white rice. Treat yourself to a couple of cookbooks from Indian, Middle Eastern or other cuisines that use these grains, and experiment. Jazz them up even more with vegetables and seasonings such as curry powder, sage or rosemary.
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