Low intake of whole grains is a leading dietary risk factor for chronic disease, and yet many Americans aren’t in the habit of eating a recommended 3 or more servings of whole grain foods per day. How can we possibly shift a large swath of habitual refined grain consumers into people who desire, and therefore willingly choose, whole grains? According to new research, the answer might be as simple as just giving whole grains a try.  

In a new study, researchers provided healthy adults with either refined grain or whole grain products to take home for six weeks. The scientists measured how much of the provided grain foods were eaten, and they measured if people associated different types of grains with either an unpleasant or pleasant taste before and after the study using an implicit association computer test with measured response times.

The whole grain group consumed just as much of their provided grains as the refined grains group, and individuals who considered whole grains as unpleasant tasting before the study were significantly more likely to change their tune and consider whole grains to be pleasant tasting after being provided with the whole grain foods.

This experiment isn’t groundbreaking. Research consistently demonstrates that repeated exposure to whole grains can shift both food preferences and eating habits in favor of whole grain foods. But with thousands of whole grain products available on supermarket shelves around the world, where should you begin?

Here are three tips for starting your whole grain journey.

1. Give whole grains a role in fan-favorite meals. In my experience working in school foodservice across both K-12 and universities, when students are grabbing a burger, they don’t give their (whole grain) bun a second look — they are simply excited to have a delicious meal that satiates their craving. Think about other meals or dishes that tend to get rave reviews in your household, like pizza or tacos or pancakes, and give your own whole grain version a try.
2. Let others do the heavy lifting. Eating more whole grains doesn’t have to mean more time in front of the stove. Serve whole grain crackers with cheese or hummus for a satisfying snack. Pick up granola or whole grain cereal for a quick and easy breakfast. Use whole grain breads for your morning toast or your afternoon sandwich. Boil whole grain pasta and toss with your favorite sauce. Give a new-to-you whole grain product a try, and you just might find a new favorite! And if you don’t love it, keep the receipt. Some grocery stores will let you return open food items for store credit.
3. Start small with partially whole grain foods. Look for products with the Basic Whole Grain Stamp or the 50%+ Whole Grain Stamp to let your tastebuds get used to whole grains. As you get further along on your whole grain journey, start seeking out products displaying a larger gram amount in the Whole Grain Stamp, or products bearing the 100% Whole Grain Stamp.

Wouldn’t it be nice to be the type of person who truly craves the more nutritious option? When it comes to whole grains, the solution is remarkably simple. Time and time again, research tells us that once people give whole grains a try, they genuinely start to enjoy them. What are you waiting for? A world of delicious flavor awaits! (Kelly)

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