All About Whole Grains and Canada's Food Guide

bowls of whole grains with some oat husks

Canada's new Food Guide recommends a quarter of our plate be filled with whole grains. So what are whole grains anyway?

Every grain starts as a whole grain, meaning that it contains the three edible parts of the grain. When we process grains we remove the bran and the germ to make things like white rice and white flour, which we use to make white bread, pasta and baked goods. Removing the bran and germ of the grain removes important nutrients like fibre, B vitamins, healthy fats and antioxidants.

This is precisely why whole grains are the healthier choice. According to the Whole Grain Council there are 22 different whole grains. Yes, that's right 22!

Enjoying an assortment of whole grains is a great way to add variety to your meals and snacks. Whole grains differ in their taste and texture and can be used almost interchangeably. Instead of using wheatberries in the salad recipe below you could use millet, farro or spelt - just to name a few. The main difference would be how long you need to cook the grain for.

I found this great guide on selecting and cooking different whole grains.

Here are some of our favourite ways to enjoy a variety of whole grains.

Summer Wheatberry Salad

bowl of wheatberry salad

Neapolitan Rice

ingridents to make neapolitan rice on a cutting board
 
 
 
 bowl of baked oatmeal with peaches


 
carrot muffin
 
bowl of yogurt with granola
 
 
buddha bowl
Enjoy!
Shannon RD
Registered Dietitian
 

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