At one point in our lives, some of us have eaten and tasted how delicious white bread and other refined grains can be. Just because it tastes good doesn’t mean it’s good for our health. 

Refined grains have been milled and processed to extend its shelf life but it also removes dietary fiber, iron and many B vitamins. Examples of refined grain products are white flour, white bread, white rice, and de-germed cornmeal to name a few. 

Choosing to eat whole grains is a better choice because it is associated with various health benefits. A 2015 study was found that people who eat more whole grains tend to live significantly longer lives independent of other dietary and lifestyle factors. Whole grains reduce the risk of heart disease, type 2 diabetes, obesity and stroke. If you are sensitive to gluten, then consuming gluten whole grains will increase your inflammation and not be beneficial for your health therefore you should avoid gluten. 

Here is a list of whole grains: 

• Amaranth 

• Barley

• Barley 

• Brown rice

• Buckwheat

• Bulgur 

• Farro 

• Freekeh 

• Millet

• Oatmeal 

• Popcorn

• Quinoa 

• Rye

• Sorghum 

• Wild rice  

Just like you choose your colorful vegetables for a higher antioxidant content, choose your colorful whole grains. For instance, choose red quinoa over white quinoa or choose red, purple or black rice over brown rice. Also, make sure you read the ingredient list. Companies tend to mix whole grains with refined grains and they also load their products with added sugar.