Adding More Whole Grains to Your Diet

Let’s Hear It for Whole Grains!

Bowls full of different whole grains

When it comes to good-for-you foods, it’s hard to beat the benefits of whole grains. Studies have shown that people who eat whole grains as part of a healthy diet reduce their risk of some chronic diseases. Grains are important sources of many nutrients, including fiber, which helps reduce blood cholesterol levels and may lower the risk of heart disease. Fiber also plays an important role in digestive health and prevents constipation.

The B vitamins in whole grains aid in metabolism by helping the body release energy from protein, fat, and carbohydrates. Whole grains also contain minerals that build bones, release energy from muscles, and maintain a healthy immune system.

According to the Dietary Guidelines for Americans, at least half of all the grains we eat should be whole grains.

Why not try this nutritious pancake recipe that’s loaded with three types of whole grains. Freeze the leftovers for a hearty future breakfast.

Multigrain pancakes with blueberries on top

Multigrain Pancakes

Yield: about 1 dozen

2 cups buttermilk
1/2 cup old-fashioned rolled oats
2/3 cup whole wheat flour
2/3 cup all-purpose flour
1/4 cup toasted wheat germ
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 teaspoons ground cinnamon
1/2 cup egg substitute or 2 large eggs, lightly beaten
1/4 cup packed brown sugar
1 tablespoon canola oil
2 teaspoons vanilla extract

Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.

In a large bowl, combine whole wheat flour, all-purpose flour, wheat germ, baking powder, baking soda, salt, and cinnamon.

Stir in egg substitute or eggs, sugar, oil, and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.

Pour batter by 1/4 cupfuls onto a greased hot griddle. Turn when bubbles form on top of pancakes; cook until the second side is golden brown.

How do you incorporate whole grains into your diet?

Article reprinted from LPi, The Vibrant Senior Newsletter