{"id":612,"date":"2025-03-04T00:17:26","date_gmt":"2025-03-04T01:17:26","guid":{"rendered":"http:\/\/capyplush.com\/?p=612"},"modified":"2025-03-06T13:52:28","modified_gmt":"2025-03-06T13:52:28","slug":"dietitian-approved-guide-to-whole-grains-7-must-try-picks-and-how-to-make-them-delicious","status":"publish","type":"post","link":"http:\/\/capyplush.com\/index.php\/2025\/03\/04\/dietitian-approved-guide-to-whole-grains-7-must-try-picks-and-how-to-make-them-delicious\/","title":{"rendered":"Dietitian-Approved Guide to Whole Grains: 7 Must-Try Picks and How to Make Them Delicious"},"content":{"rendered":"

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With all the hype around protein, a lot of people are sleeping on whole grains. A few examples of whole grains include oatmeal, farro, and whole wheat. These foods contain plenty of fiber, vitamins, and minerals. Whole grains can fuel your workouts and support digestion (9<\/a>). <\/p>\n

And that\u2019s not all: \u201cFiber-rich whole grains will help keep you fuller longer and support your energy level,\u201d says Melissa Jaeger, RD, LD, and Head of Nutrition at MyFitnessPal<\/a>. That\u2019s very good news for anyone on a weight loss journey.<\/p>\n

Ready to add some new items to your grocery list? Let\u2019s explore seven nutritious whole grains, their health benefits, and simple ways to enjoy them. It\u2019s time to give your pantry a whole-grain glow-up!<\/p>\n

What Are Whole Grains?<\/h2>\n

As the name implies, whole grains are plants that retain all three parts of their structure: the bran, germ, and endosperm. This makes them more nutritious than refined grains. Processing removes a lot of the good stuff from refined grains.<\/p>\n

When you add whole grains to your plate, you\u2019re adding fiber. And that can help regulate blood sugar (9<\/a>).<\/p>\n

The main difference between intact whole grains and whole grain foods made from flour is that intact whole grains. Some examples of whole grains often enjoyed intact are farro, bulgur, and oats. These are cooked and eaten in a form that\u2019s very close to how they were in nature. <\/p>\n

Other examples of whole grain food include foods like like whole wheat bread. Whole wheat bread still contains the beneficial whole grains, but they\u2019ve been ground into a flour first in order to make the bread, explains Katherine Basbaum, a Registered Dietitian at MyFitnessPal. <\/p>\n

Both intact whole grains and foods made primarily from whole-grain flours are filled with fiber and are generally considered good for you.<\/p>\n

The difference between a whole grain and a refined grain<\/strong> comes down to how much of the original, intact grain is present<\/strong>, says Basbaum (9<\/a>). <\/p>\n

\u201cWhole grains are the entire grain, which includes the bran, germ and endosperm. It’s these components that are responsible for the fiber, healthy fats, vitamins and minerals,\u201d says Basbaum.<\/p>\n

What About Refined Grains?<\/h2>\n

Many people enjoy refined grains because the refining process gives a softer, fluffier texture with a longer shelf life. What\u2019s not to love about classic baguette or stack of pancakes? And it\u2019s fine to enjoy these foods in moderation.<\/p>\n

\u201cJust remember that a refined grain product like white bread is processed to the point where all that’s left is the endosperm, which does offer some nutrients, but nothing close to what you get from the bran-germ-endosperm trifecta of a whole grain food,\u201d says Basbaum (9<\/a>).<\/p>\n

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You might also like<\/h5>\n

Sprouted vs. Whole Wheat \u2014 Which Bread is Healthier?<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n

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7 Examples of Whole Grains <\/h2>\n

Whole Oats<\/h3>\n

There are three common variations of oats: <\/p>\n

Whole oats<\/strong> typically refer to whole oat groats, the least processed form of oats, with the entire grain intact. Rolled oats<\/strong> are the oats you\u2019re probably most familiar with. They\u2019re steamed and flattened groats. Instant oats<\/strong> are pre-cooked and thinner for quick preparation, making them more processed but convenient. <\/p>\n

All oats provide a steady source of energy, thanks to their complex carbohydrates and fiber content. Plus oats contain iron, magnesium, and B vitamins (1<\/a>). <\/p>\n

How to cook oats:<\/strong><\/h4>\n

To cook oats, it depends on the type of oats. The way you cook your oats will depend on which type of oats you\u2019re using.<\/p>\n