Heart-Smart Whole Grains

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By Elizabeth Burt, R.D.
Photos by Kim Cornelison
Food styling by Jill Lust
Prop styling by Sue Mitchell

After temporarily being sidelined during the low-carb craze, whole grains are making a major comeback.

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Even though beer contains barley, a real wonder grain, you won’t get any of its good grain benefits by sipping a cold one. However, adding more barley and other whole grains to your meals will be a boon for your heart.

New guidelines advise eating at least three servings of whole grains daily—about 48 grams. It’s as easy as stirring some barley into soup, swapping quick-cooking quinoa (KEEN-wah) for white rice, or switching to whole wheat pasta. Or start your day with a whole-grain cereal. Don’t forget to pile on some fresh fruit.

According to studies, people who eat three servings of whole grains each day significantly cut their risk of heart disease and stroke. Grains also reduce total cholesterol, weight, and high blood pressure, three key risk factors for heart attack.

The Whole Story
Whole-grain foods contain three edible parts: bran, germ, and endosperm. The bran is the coarse outer layer—an excellent source of fiber. The germ is the embryo of the plant and is rich in antioxidants, vitamins, minerals, and unsaturated fats. The endosperm is the central starchy portion that contains carbohydrates, along with some protein and B vitamins.

The list of whole grains includes popcorn, barley, brown rice, bulgur, corn, flax, oats, quinoa, wheat, and wild rice.

Seek Out the Stamp
More and more manufacturers are including whole grains in products. When shopping for whole-grain foods, look for a black-and-gold stamp on the packaging. You know you’re getting at least half a serving of whole grains (8 grams) in any product that carries the stamp. But look at the number on the nutrition label for the exact tally.