The Best Way To Store Whole Grains Depends On How You Use Them
If you had to make a list of all the foods to help you live to be 100, there's no doubt whole grains would make the cut. Instead of refined grains, which provide your thriving body with only the stripped center layer of whole grains known as the endosperm, natural whole grains are comprised of all three parts of a grain's kernel: the endosperm, bran, and germ. Part of the reason whole grains are considered healthy is due to the nutritional benefits found specifically within these two additional parts. The bran not only houses a number of phytochemicals but is also high in fiber, while the germ contains a significant amount of vitamin E and several antioxidants.
With so many food options available in grocery stores these days, knowing what falls under the category of "whole grain" can be difficult to decipher. Among the assortment of options, some of the more popular whole grain choices are oats, whole wheat, barley, quinoa, and brown rice.
Even though a 2022 study conducted by researchers at Tufts University proved Americans are eating more grains, many of us are still failing to meet the recommendation of whole grain consumption from USDA MyPlate, which ranges from three to five ounces per day for men and women. If you can't see yourself eating that bag of barley or whole wheat flour that's been collecting dust in your pantry, it might be time to change your preferred storage method.
For long-term storage, don't store whole grains at room temperature
Whole grains don't last as long as their refined counterparts due to the natural oils located in the bran and germ of the grain. For this reason, if you don't plan on making more chai-spiced overnight oats or feel committed to chipping away at the bag of amaranth in your pantry, you should consider just where you're storing these dry food products. Each whole grain contains varying degrees of healthy fats. In general, if you're not planning to consume your whole grains within a few months' time, you're better off moving them to cold storage to maintain freshness.
The general rule of thumb outlined by the Oldways Whole Grains Council is to keep whole grains in the freezer if you don't have them in regular meal rotation. Whole grain flours tend to spoil quicker than intact grains because the outer bran layer has been ground up and exposed to more oxygen, which ultimately leads to higher incidents of spoilage. For example, wild rice will last four months in the pantry or eight months in the freezer, but if ground into flour, the shelf life decreases by 50%.
For maximum freshness, keep your whole grains stored in airtight containers away from sunlight and oxygen. Now that you know how to properly store these nutritious foods, to avoid a mass relocation to your garage freezer, how can you incorporate more of them into your everyday diet?
Creative ways to incorporate more whole grains into your daily routine
If you're curious about how often you need to consume whole grains to avoid moving them to the freezer, Bob's Red Mill recommends storing grains at room temperature only if they're on a monthly rotation. If you eat them less than once per month, they should be stored in your freezer to avoid going rancid. If you're stumped on how to incorporate more whole grains into your diet, you can start small and get creative by trying new snack recipes, such as cinnamon-spice berry popcorn or raw strawberry oat bars.
If you're craving simplified ways to add whole grains to your favorite daily staples, you can try replacing some of your tried-and-true white flour with ground oats for homemade bread or pancakes. You can also make small meal adjustments by replacing a side of penne pasta with wild rice or corn. Making minor changes to your favorite meals can make a huge impact on your whole grain consumption. Batch cooking on weekends can also be helpful. If you find cooking brown rice, for example, takes too much time, cook some on a Sunday afternoon so you have a heart-healthy side conveniently ready to eat amidst a hectic work week.
Storing whole grains in your freezer is a surefire way to maintain their quality, but storing them in your pantry serves as a gentle reminder to eat these nutritious foods more frequently.