when picking a grain to consume, the smartest choice nutritionally speaking is to go with a whole grain.

whole grains are the grain that contains it all - the endosperm, the bran and the germ from the plant from which the grain was derived. The consumption of whole grains when compared to non-whole grains is linked to a variety of health benefits, such as a lower BMI and a lower risk of developing cardiovascular disease. This is due to the fact that whole grains are higher in fiber, vitamins and minerals when compared to non-whole grains.

The consumption of fiber leads to greater satiety which can lead to a lower caloric consumption, better controlled blood glucose levels, and improved digestion. Vitamins and minerals should be consumed on a daily basis to receive the benefits they provide. ( click here to read about the different benefits of vitamins )

Good sources of whole grains include buckwheat, oats, whole wheat breads, quinoa and brown rice. These grains can be prepared the same way you would prepare typical grains. Next time you make a sandwich, try swapping whole grain bread for white bread to amp up your fiber intake, or swap white rice for brown rice in your burrito bowl. It may not seem like much, but the little changes add up in improving your nutrient intake and overall health.