September is Whole Grains Month: Here's 3 Ways to Celebrate

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Although October is fast approaching, it’s not too late to celebrate Whole Grains Month by taking a small step today to incorporate more whole grains in your diet!

Why Choose Whole Grains?

A whole grain, by definition, has its starchy endosperm, germ, and bran intact and in roughly the same proportions it naturally had growing in the field. The endosperm makes up most of the grain and provides carbohydrates and protein, with a few vitamins and minerals. The germ and bran are a great source of B vitamins like thiamin, niacin, and riboflavin which support metabolism as well as protein, healthy fats, and antioxidants to help protect your cells from free radical damage. Whole grains are also important for healthy digestion and weight management because they contain insoluble fiber which helps you feel full and prevents constipation. For their relatively cheap price, whole grains pack a ton of nutritional benefits! To reap these benefits, aim to make half of your grains whole grain.

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Try Something New

An easy way to up your intake of whole grains is to try swapping out white rice for some of these delicious grain options:

  • Amaranth

  • Barley

  • Bulgur

  • Farro

  • Freekeh

  • Kamut

  • Millet

  • Quinoa

  • Spelt

  • Wild rice

Look for the Whole Grain Stamp on Packaged Foods

When shopping for bread, cereal, crackers and other grain products, choose items that feature the Whole Grain Stamp. This stamp gives consumers a snapshot of how much whole grain a product contains per serving. It means something a little different in Canada versus the U.S.

In Canada, the 100% Stamp can only appear on products where 100% of the ingredients are whole grain. (In contrast, in the US and most other countries, products where 100% of the grain is whole grain can use the 100% Whole Grain Stamp.)

Similarly, in Canada, the 50%+ Stamp can only appear on products where at least half of the product (by weight) is whole grain. (In the US, by contrast, products where at least half of the grain is whole grain, can use the 50%+ Stamp.)

Below is an example of the 100% Stamp found on Lundberg Wild Blend Rice (click the arrow under the photo to see the Stamp).

More commonly, you will see the Basic Stamp, which requires a product to have at least 8 grams of whole grains per serving. One serving of whole grains is equal to 16 grams of whole grain ingredients.

Below are examples of the Basic Stamp showing the whole grain content per serving of Lundberg Organic Whole Grain Brown Rice Cakes and Ozery Bakery Multigrain Morning Rounds (click the arrow under the photo to see the Stamp).

Whole Grain Recipes to Feed Your Family

From pizza to pilaf, celebrate Whole Grains Month with these family-friendly recipes from the Whole Grains Council.


If you’re looking for individualized advice and support to make lasting diet and lifestyle changes, contact us today. For more information on Whole Grains Month, visit the Whole Grains Council and Unlock Food’s guide to whole grains.

Ryan Stallard