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Health Benefits of Whole Grains

Home Baking Association

February 14, 2024

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Whole grains have been a staple in the human diet for thousands of years and for good reason. They are packed with essential nutrients, fiber, and antioxidants that are important for overall health and wellness. February is National Heart Health Month, so our partners at the Home Baking Association shared a few of the many health benefits of consuming whole grains and how to include them in your meal planning. 


Health Benefits 

Improved digestion: Whole grains are high in fiber, which helps to regulate the digestive system, prevent constipation, and keep you feeling full for longer periods of time. 

Better heart health: The fiber and antioxidants found in whole grains can help lower cholesterol levels, reducing the risk of heart disease and stroke. 

Stabilized blood sugar levels: Whole grains break down slowly in the body, providing a steady source of energy and helping to regulate blood sugar levels, making them a good choice for people with diabetes. 

Reduced risk of chronic diseases: Whole grains have been linked to a reduced risk of various chronic diseases, including type 2 diabetes, cancer, and neurological disorders. 


5 Practical Ways to Include Whole Grains in Meal Planning 

Swap white rice for brown rice: Brown rice is a whole grain, while white rice has been processed, removing many of its beneficial nutrients.

Use whole grain bread instead of white bread: Look for bread made with 100% whole grain flour, or choose a sprouted grain bread.

Try quinoa or farro instead of pasta: Although whole wheat pasta is a versatile grain, try mixing it up and choose quinoa and farro, instead. They are high in fiber and protein and can be used in place of pasta in many dishes.

Substitute whole grain crackers for regular crackers: Look for crackers made with 100% whole grain flour.

Add steel-cut oats to your breakfast routine: Steel-cut oats are minimally processed, making them a great source of fiber and other important nutrients. Try making a big batch of oatmeal on the weekends and reheating it throughout the week for a quick and healthy breakfast. 


Read more from the Home Baking Association in their blog February is National Heart Health Month: Learn the Health Benefits of Whole Grains in the Diet.