- Studies have shown that people who consume more whole grain consistently weigh less than those who consume less whole grain
Check the labels.
Foods labeled with the words “multi-grain,” “stone-ground,” “100 percent wheat,” “cracked wheat,” “seven-grain,” or “bran,” are usually not whole grain products. Color is also not an indication of a whole grain. Brown and darker bread does not always mean whole wheat or whole grain. Some brown bread has brown coloring added to achieve the brown color, making us think we are buying healthy.
When determining if a packaged food product contains whole grain or not, look for the word “whole” in the ingredient list. Also look for the Whole Grain Stamp, a special marking for packages designed to help shoppers easily spot authentic whole grain products. A “good source” stamp contains at least 1/2 serving of whole grains, while an “excellent source” contains at least one serving of whole grains.
Chia: A grain or a seed?
Chia is an ancient super food packed with fiber, protein, and Omega-3. You can add chia to your grain dishes for extra nutritional value, fiber, and also to help you feel full. It expands when cooked and turns into a gel-like substance. If you are looking to feel full and eat less, chia helps.
Chia is the Mayan word for strength and has been a staple food source for the American Native people for centuries. Aztec warriors would eat chia during hunting trips, and the Native Americans of the Southwest would eat only chia seed mixed with water as they moved from the Colorado River to the Pacific Ocean to trade products.
Whole grain is the ultimate comfort food because of how it affects our emotional well being and hormones. We eat whole grain when we need to center and stabilize ourselves, when we need to be calm and focused. We eat whole grain when we need to connect to nature and be present in our body. Whole gain is our natural source of feel-good hormones and is the ultimate feel-good food.
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