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Natural Medicines - Nutritional Consulting The Whole Grain on Carbohydrates By Nancy Zivkovic, CNP Many foods made from whole grains come ready to eat. These include a variety of breads, pasta products and ready-to-eat cereals. Whole grains are considered healthy carbohydrates and should be the basis for many healthy meals and snacks. Mistakenly carbohydrates are thought as fattening. Whole grain products can easily fit into a healthy eating plan without leading to weight gain. Excess calories lead to weight gain, not simply the carbohydrates found in grains. However, watch out for grain products laden with sugar and fat — such as pastries and dessert breads — as they're high in calories and provide few nutrients. Consider these ways to incorporate whole grains into every meal every day: • Enjoy breakfasts that include high-fiber cereals such as slow cooked oatmeal, cream of brown rice, shredded wheat, and cereals made from ancient grains such as millet, quinoa, teff and kamut •  Substitute whole-wheat toast for 100% whole wheat, 100% rye, spelt, or brown rice toast •  Make sandwiches with whole-grain breads such as 100% whole wheat, 100% rye, spelt or Ezekiel bread and tortillas •  Expand your grain repertoire with whole-grain complements such as millet, quinoa (keen-wa), kasha, brown rice, wild rice, spelt and kamut •  Feature wild rice or barley in soups, stews, casseroles and salads •  Add whole grains, such as cooked brown rice, or whole-grain bread crumbs to ground meat or poultry for extra body •  Sprinkle ground flaxseed over salads, soups, yogurt or cereals