Why eat whole grains?  What are they, anyway?  That’s the subject today, the 22nd day of the Give-Back Diet.

When you’re losing weight, it’s really important to feel full.  Also, it’s important to receive a full compliment of foods that will truly give you complete nourishment.  A problem with a lot of manufactured, or processed foods is that they may fill you temporarily, but they don’t have enough nutrients to give you complete nutrition.

Yes, it’s important to get nutrition from eating lots of vegetables, fruits, and proteins (beans, nuts, meat and fish) and some calcium foods such as dairy.

Often though, the importance of anti-oxidants and phytochemicals, minerals and fiber from grains can be missed.  “Whole grains” are grasses that have the bran, germ and endosperm still present.  One or more of the parts has not been processed-out.  When it’s whole, they contain some protein, too.  In terms of vitamins, whole grains have B vitamins (like Folic Acid), Vitamin E, magnesium, selenium, iron and fiber, and some very useful antioxidants that you don’t get in all fruits and vegetables.   Many of these important nutrients are taken out, when, for example, bread is made without the wheat germ or bran, as it is with white bread.  When a high-level of processing happens, the real nutrition is taken out, and the calories stay in.  That’s why we eat lots of junk food!  We’re starving for nutrients!

I recommend you make sure to eat whole grains daily, but not too many of them.  

ACTION PLAN:

— Eat foods like whole-wheat or rye bread, whole grain cereal or oatmeal for breakfast, popcorn, wild or brown rice.  Some less popular, or even unknown grains that are great tasting and good for you are quinoa, millet, triticale and barley.  The latter go well in soups or stews, especially, and add some good protein, too.

— When baking, you can use mixtures of whole-wheat, rye, and oats instead of white flour, or even make 100% whole grain baked goods.

— Check MyPyramid.gov for suggestions on how much to eat, and what.

— Be careful and really look at ingredient labels.  We all see “Whole Grain” words on lots of stuff these days, including corn chips!  (please!  corn is mostly starch, right?)

— Post a comment and “give back” some ideas for how to incorporate whole grains into your life to others.

The big plus with whole grains is that you feel really full and satisfied with very little.  Your digestive system is getting scrubbed, too, and that may help prevent various illnesses such as cardiovascular or coronary diseases, cancer, high blood pressure, and diabetes.  Make eating whole grains a regular habit as we’re doing with the Give-Back Diet, and you can feel more satisfied with less food, feel better and lose weight.

Isn’t that the way to go?  Go whole!

HERE’S A LIST OF EVERY DAY OF THE “GIVE-BACK DIET.”  START TODAY!