The Goodness of Whole Grains

What is a whole grain?

Whole grains contain all the essential parts and naturally-occurring nutrients of the entire grain seed (bran, endosperm, and germ). Examples of whole grains include: barley, brown rice, buckwheat, bulgur, corn and whole cornmeal, millet, oatmeal and whole oats, quinoa, sorghum, spelt, whole rye, and whole or cracked wheat. Many of the grains in our food supply today have been modified (refined) to remove the bran and germ, leaving only the endosperm. Refined grains like white bread, white rice, and pasta were once whole grains. The 2005 Dietary Guidelines recommend that the average American consume at least 3 servings (ounces) of whole grains daily.

Why should I eat more whole grains?

Outside of dried beans, whole grains pack more fiber than just about any type of food. Fiber has been shown to reduce bad cholesterol, control diabetes, and aid in digestion. But, the health benefits of whole grains extend much farther than fiber alone. Whole grains are a great source of antioxidants, which have been proven time and time again to prevent diseases such as cancer and heart disease. The documented benefits of consuming whole grains (as little as one serving a day helps!) include a reduced risk of stroke, type 2 diabetes, and heart disease. As well, whole grain intake helps to control weight gain and prevent obesity.

How do I know which products contain whole grains?

A good rule of thumb is to look at the ingredients list. If a whole grain, like one listed above is on the list then it at least contains some whole grains. If it is the first ingredient then you can be sure that it is a pretty good source. Although not widely used yet, the Whole Grains Council has developed 3 different stamps to give consumers an idea of how much whole grain is in a product. A product labeled as a “Good Source” contains half a serving of whole grain per serving of the product. An “Excellent Source” contains a full serving and the “100%” stamp means that the product contains 100% whole grains.

How can I get more whole grains into my diet?

• Use whole wheat or rye bread on sandwiches.
• Buy whole grain cereals such as Cheerios, Shredded Wheat or Grape Nuts.
• Cook with whole wheat pasta.
• Substitute 1/2 the white flour when baking breads, muffins, and cookies with whole wheat flour.
• Eat oatmeal for breakfast and use oats in breads, cookies, and muffins.
• Buy whole wheat tortillas for burritos and whole wheat pitas for personal pizzas.
• Try buckwheat waffles or pancakes.