Did you know that eating whole grains can reduce your risk of developing chronic diseases such as heart disease, diabetes, and cancer, as well as help you maintain an optimal body weight? In fact, whole grains are so good for you that the newly released Dietary Guidelines for Americans 2005 recommends that all individuals eat 3 or more servings of whole grain foods per day. This means that for children and adults alike, half of our grain servings each day should come from whole grains. Unfortunately at this time, the typical American is getting only 1 serving of whole grains per day.
WHAT are whole grains?
Whole grains or whole grain-based foods are made from the entire grain seed or kernel. The kernel in turn is made up of three parts – the bran (fiber-rich outer layer), the endosperm (middle starchy part) and the germ (the nutrient-rich inner part). When grains are milled or processed, most of the bran and much of the germ is removed, leaving primarily the endosperm. This process unfortunately strips the grain of its naturally occurring fiber and nutrients, leaving little more than calories. In whole grain foods, all 3 components of the kernel must be used so that the health benefits are preserved. If the kernel has been cracked, crushed, or flaked, then it must retain the same proportions of bran, germ, and endosperm as the original grain in order to be called whole grain.
WHY eat whole grains?
Numerous studies have found that consuming at least 3 or more servings of whole grains per day is associated with many immediate and long term health benefits. For example eating whole grain foods protects against constipation and diverticulosis, as well as obesity, high blood pressure, stroke, and many forms of cancer. Many people wrongly believe that these health benefits are solely due to the fiber content of whole grains, and that any fiber source will do. However, whole grains are much more than just fiber. They are also excellent sources of vitamins (especially high in vitamins B and E), minerals, antioxidants, and other plant nutrients. All of these compounds have important functions in our bodies, and it is their joint contribution which leads to the health promoting effects of whole grains.
HOW do I get more whole grains in my diet?
Whole grain foods are not immediately obvious, and cannot be identified upon sight alone, as can meats, fruits and vegetables. Moreover, just because a bread is dark in color or called “Multi-grain” or “9-grain” does not mean that it is whole grain. Such breads are often made primarily with refined flour, and may contain added coloring agents.
You MUST read packages and labels in order to identify whole grain foods. Look for the words “whole” or “whole grain” before the grain ingredient’s name, such as “whole wheat” or “whole grain corn”. Ideally, the whole grain should also be the first ingredient listed. Wheat flour, enriched flour, and degerminated corn meal are not whole grains. On the other hand, barley and oatmeal are always whole grain. Some other whole grain products that are widely available in the US include: brown rice, wild rice, bulgur (cracked wheat), popcorn, whole grain corn, whole rye, and whole wheat.
Some creative and easy ways to incorporate more whole grains in your diet include:
- switching to a whole grain breakfast cereal or oatmeal in the morning
- using whole grain baked goods and pastas in place of their refined counterparts
- adding whole grains such as millet or barley to soups and stews as they cook
- using crushed whole grain crackers in place of bread crumbs
- snacking on popcorn.
Most importantly, savor the nutty flavor and rich texture of whole grains with the confidence that you are eating to your health!
Written by: Leslie Fischer, PhD, MPH, RD
Sources:
United States Department of Agriculture: “Dietary Guidelines for Americans,” 6th ed. Washington, DC: U.S. Department of Agriculture, U.S. Department of Health and Human Services, 2005.
Marquart L, Weimer K, Jones J, Jacob B: Whole grain health claims in the USA and other efforts to increase whole-grain consumption. Proceedings of the Nutrition Society 62: 151-160, 2003.
