Pack your diet with whole grains, without really trying

From gluten-free to the paleo diet, there are so many diet trends out there that it can seem a little overwhelming. But one thing is for sure – there’s nothing overrated about whole grains. Dark and delicious, whole grains are any type of cereal or pseudo-cereal that contain the endosperm, germ and bran. In comparison, refined grains retain only the starchy endosperm. And yes, there’s a BIG difference!

What’s to love about whole grains?

For starters, they’re packed full of health benefits that refined cereals just don’t offer. By removing the bran and germ, refined products also remove key nutrients like vitamins, minerals, healthy fats, protein and fibre. Furthermore, whole grains have been shown to reduce the risk of heart disease, type 2 diabetes, obesity and even some forms of cancer.

From a taste perspective, whole grains are wonderfully nutty, deliciously chewy and so much tastier than their refined counterparts.

Look for whole grain alternatives

It’s all too easy to slip into auto mode when you’re at the supermarket. You know what you want and you’re in a rush so you simply speed through the aisles and pick up all your go-to products. But next time you’re doing a shop why not spend a little extra time looking for alternatives? Even generic supermarkets stock whole grain options which makes it easy to simply swap them into your diet. From bread and muffins to lasagne sheets and flour, whole grain options are usually right next to the refined options.

Sub white flour for whole wheat

If you love to bake you’re in luck, because whole wheat flour is a seriously tasty alternative to traditional white flour. You can still make all your favourite recipes, they’ll just be a little darker in colour and may have a slightly grittier texture. Think blueberry pancakes, banana muffins, choc chip cookies and gooey brownies. If you don’t want to go all out you can even do half and half. Still sceptical? Head over to the Kitchn for some fantastic tips on how to substitute whole wheat flour into your recipes!

Boost your meals

Often the best way to boost your wholegrain intake is to get a little sneaky in the kitchen. For example, why not add a cup of steel cut oats to your meatloaf or pad out your homemade soup with a scoop of barley? You can throw oats into a smoothie, or sprinkle a handful of shredded bran onto your cereal in the morning. You can also make simple swaps like choosing brown rice over white basmati when you cook up a curry. Or replacing carbs like pasta with subs like quinoa, whole wheat couscous and buckwheat. Want to step away from bread? Check out this life changing loaf.

Snack on whole grain

Beyond main meals, whole grains pack a punch when it comes to your snacking habits. Not only do they taste delicious but they’ll also keep you fuller for longer.

For example, three cups of whole grain air-popped popcorn contain just 95 calories. Whole wheat or rye crackers are a great alternative to potato chips and pair perfectly with cheese, tomatoes and basil. Still looking for inspiration? Try wholegrain pita wedges with dip, or these divine spelt rye dark choc chip cookies from Deliciously Ella.

Even the smallest changes can make a big difference, so next time you’re shopping or cooking keep these tips in mind. The key is to get creative and experiment with new ideas! Sure, you could have a cooking disaster. But you could also stumble across an amazing new recipe, and fortify your health in the process.