Whole Grains on Your Holiday Table
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Collapse ▲(adapted from a previous article written by past Extension Agent, Alyssa Anderson)
Grains have received their fair share of criticism in recent years, with social media and popular books often spreading misconceptions that lump all grains—both whole and refined—into the same category. This broad generalization has left many consumers confused, especially those striving to improve their eating habits.
Health experts and the Dietary Guidelines for Americans continue to emphasize the importance of eating more whole grains, yet the average American falls short. Most people consume around seven ounces of grains per day but less than one ounce comes from whole grains. Many of the grains we eat come from refined sources like pizza crust, white bread, and processed snack foods that are laden with sugar and additives. Research shows that diets higher in whole grains are linked with healthier aging, lower risk of cardiovascular disease and diabetes.
The difference lies in how grain products are made. Refined grains have the bran and germ removed, leaving only the carbohydrate-rich endosperm. Whole grains keep all three parts—the bran, germ, and endosperm—making them naturally higher in fiber, vitamins, and minerals. That extra fiber helps you stay full longer, supports healthy digestion, and can help balance blood sugar and cholesterol. Common whole-grain options include popcorn, brown rice, whole oats, quinoa, and foods made with whole-wheat flour.
This holiday season, whole grains can add both nourishment and hearty goodness to your table without sacrificing the flavors and traditions you love. Try replacing half of the all-purpose flour in your baking with whole-wheat flour; its subtle, nutty flavor pairs well with winter spices like cinnamon, nutmeg, and clove. Since whole grains absorb more moisture, you may need to add a bit of extra liquid to your recipes. Whole-wheat bread works beautifully in stuffing, and adding bulgur, barley, or brown rice can give casseroles and sides a satisfying, hearty texture. Whole-grain crackers make a wholesome addition to charcuterie boards, while whole-wheat pasta brings extra substance to creamy casseroles and mac and cheese. Even topping baked goods with oats or whole cornmeal can add a pleasant crunch and boost nutrition.
For anyone looking to improve their diet, choosing more whole grains is a simple step with long-lasting benefits. Reading food labels, experimenting with new products, and making small changes can help ease the transition. Over time, these small changes add up and improve your palatability of the use of whole grains in recipes. To explore more whole-grain ideas and tips, visit the Whole Grains Council and start making at least half your grains whole. Your body and your holiday table will thank you.
N.C. Cooperative Extension’s goal is to provide the residents of the community with research-based knowledge. For more information on nutrition, health, food preservation, and food safety in Lee County please contact the Family and Consumer Sciences Agent, Ashley Szilvay at 919-775-5624.