Wednesday, March 28th, was National Whole Grain Sampling Day. As a supermarket dietitian, I often hear negative comments about grains.

Common myths I hear are that grains cause inflammation, makes your blood sugar spike, and is the cause for obesity in America. Actually health experts advise everyone — men and women, young and old — to make grains a part of their daily diet, and that it’s important to make at least half the grains “whole grains.”

But what IS a whole grain? And why does it matter?

Whole grains include grains like wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, rye — when these foods are eaten in their “whole” form. You probably already eat whole grains — popcorn in the theater, Cheerios for your toddler, or a bowl of hot oatmeal.

Consumers are increasingly aware that fruits and vegetables contain disease-fighting phytochemicals and antioxidants, but they may not realize whole grains are also a source of these key nutrients. Moreover, whole grains have some valuable antioxidants not found in fruits and vegetables, as well as B vitamins, vitamin E, magnesium, iron and fiber.

Studies document a wide range of health benefits for different whole grains. Here are just a few:

•Whole grain wheat and rye both linked with gut health (Journal of Nutrition, April 2017; 147(11):2067-2075)

•Whole grains may help your body burn more calories (American Journal of Clinical Nutrition. March 2017; 105(3):589-599)

•Whole grains can improve gut microbiota. (American Journal of Clinical Nutrition, March 2017; 105(3): 635-650)

•Whole grains and fiber linked with less colorectal cancer (JAMA Oncology. July 2017; 3(7):921-927)

•Whole grains linked with less heart disease. (American Journal of Clinical Nutrition, November 2016; 104(5):1209-1217)

Here is a fun, kids-friendly recipe that I like to make at home when I’m craving pizza. It’s a great way to add whole grains into your diet:

Whole Wheat English Muffin Pizzas

All you need

•1 whole wheat English muffin

•2 tbsp tomato sauce (unsalted)

•¼ cup mozzarella cheese

Optional Toppings

•Turkey pepperoni minis

•Mushrooms

•Diced green and red pepper

•Pineapple

•Black olives

•Diced onion

All you do

1. Split English muffin so that you have 2 pizza halves.

2. Top each half with tomato sauce and mozzarella cheese. Add whatever toppings you would like. Add a variety of veggies for a vitamin boost.

3. Bake at 375 degrees until cheese is melted, about 10 minutes.

The information is not intended as medical advice. Please consult a medical professional for individual advice.