Increasing Whole Grains
One of the easiest, and tastiest, ways to lose weight is to add more whole grains to your diet. Whole grains make you feel full sooner and keep you feeling full longer, which will, in turn, reduce your calorie intake. There are so many ways to increase the whole grains in your diet.
Store Bought Baked Goods
One of the main sources of dietary carbohydrates is bread, and the vast majority of people buy their bread rather than make it themselves. For most of the last two centuries, the most popular bread, by far, was white bread. But lately, consumers have been purchasing whole grain breads for the added health benefits and realizing it is also more flavorful than white bread. Commercial bakeries and grocery store have responded by offering more whole grain breads than ever before. But don’t be fooled by the words emblazoned on the bread wrapper. A loaf of “wheat bread” can be made with unbleached wheat flour (a.k.a refined white flour) with molasses added to give it the look of a whole grain product, but without the benefits of whole grain goodness. Be sure to check the ingredients list and nutrition label before you purchase that loaf of bread.
Whole Grain Baked Goods
If you make your own bread, rolls, and pizza dough, try replacing half of the white flour in your recipe with whole wheat flour for a more nutritious product. White whole wheat flour, a relatively new product on the market, is made from softer, lighter wheat with all of the nutritional advantages of traditional whole wheat flour, but with a lighter color and milder flavor. Baked goods made with white whole wheat flour are also more visually appealing to people accustomed to the look and taste of baked goods made with white flour.
For home made cakes, cookies, muffins, biscuits and pies, replace part, or all, of the all-purpose flour in your recipe with whole wheat pastry flour. Whole wheat pastry flour is milled from low-protein soft spring wheat, making it exceptional for making soft baked goods and light, flaky pie crusts with all the nutritional benefits of whole wheat.
Wheat dominates the grains we eat because it is a major ingredient in baked goods, macaroni products, and breakfast cereals. Heirloom wheats include bulgar, einkorn, farro, grano, kamut, and spelt, but the two main varieties of wheat used in North America are durum wheat, which is made into macaroni and couscous, while bread wheat is used for most baked goods and breakfast cereal.
Bread wheat can be referred to as hard or soft according to its protein content, as winter or spring according to when it is planted, and as red or white depending on the color of the kernels.