Whole Grains
Although carbohydrates have gotten a bad rap in recent years, most health professionals agree that grains are a valuable component of every diet. At least half of the grains we consume should be "whole grains." So...what are whole grains, and why are they better than their refined cousins?
Growing in the fields, grains have three key parts: the outer protective layer of bran, the germ, and the starchy endosperm. The process of refining generally removes the bran and the germ, leaving only the endosperm. A grain is considered "whole" if it retains all of its bran, germ and endosperm - even if it's been processed in a factory. Without the bran and germ, about 25% of a grain's protein is lost, along with at least seventeen key nutrients. Although manufacturers add back five vitamins and minerals to "enrich" refined grains, whole grains are healthier, providing more protein and fiber along with many important vitamins and minerals.
While fruits and vegetables are highly regarded for containing disease-fighting phytochemicals and antioxidants, whole grains are also excellent sources of these key nutrients, as well as B vitamins, vitamin E, magnesium, iron and fiber.
Medical evidence has demonstrated that whole grains reduce the risks of heart disease, stroke, cancer, diabetes and obesity.
How much is enough?
The 2005 Dietary Guidelines for Americans recommends that adults eat at least half their grains as whole grains - that's three to five servings for most people. On average, Americans eat less than one serving a day of whole grains, and over 40% of Americans don't eat any whole grains at all. According to the U.S. Department of Agriculture, a serving of whole grain can be:
- a slice of 100% whole grain bread
- a cup of 100% whole grain cold cereal
- a half cup of cooked brown rice, whole grain pasta, or other cooked whole grains
- a product containing at least 16 grams of whole grain ingredients.
Identifying whole grain products
The non-profit Whole Grains Council is dedicated to increasing the availability and consumption of whole grains. They have created an official packaging symbol called the Whole Grain Stamp to help consumers identify real whole grain products. The stamp only appears on products containing at least half a serving of whole grain. It's especially useful when foods are made with a mix of whole and refined grains, as the stamp details the amount of whole grain ingredients. You can learn more about the stamp and view a list of products using the stamp at the Whole Grains Council website.
Every day, more products are bearing the Whole Grain Stamp. But until the stamp is on all foods, how can you know if a product provides the whole grains you need?
Follow these tips when you're grocery shopping for grain-based products (bread, rice, pasta, baked goods, pizza, convenience foods, etc.):
- Check the ingredient list, to make sure a whole grain is the first or second ingredient. Look for words like "whole wheat," "whole oats," "whole rye" or any of the many other grains.
- Check the fiber content. 16 grams of whole grain generally contain about 2 grams of fiber, so a product with less fiber most likely offers less than a serving of whole grain. Brown rice is an exception, as it's a lower fiber grain (but with many healthy nutrients!).
Whole grains in restaurants
Many restaurants now offer whole grain choices in the breadbasket, along with delicious side dishes made from whole grains, like quinoa or buckwheat, which you may never have enjoyed before. Ask your server if whole grain choices are available, and if so, to substitute brown rice in place of white, or whole wheat pasta instead of regular. A surprising number of restaurants are happy to do so, even when they don't say so on the menu. Over time, as more diners voice their preference for whole grain choices, these great-tasting and nutritious powerhouses will become more common in restaurants.
For additional information on the health benefits of whole grains, along with recipes, tips and a wealth of resources on all things whole grain, visit the Whole Grains Council website.