We have often heard that we should eat more whole grains, but what does that mean exactly and what do whole grains look like? And why should whole grains be a part of our diets? I hope to address these questions so that you can more easily choose whole grains while at the grocery store.  |
These whole-grain stamps are meant to identify products that provide either a half serving (8g.) or a whole serving (16g.) of whole grain. The Basic Stamp (left) indicates that a product may contain some refined grain. The 100% Stamp shows that all grain ingredients are whole grains. |
What's the Difference?
So, what does whole grain mean? Whole grain refers to an unrefined kernel or seed of a grain. The whole-grain kernel includes three parts: the bran, the endosperm, and the germ. Each of these parts contain valuable nutrients for our bodies. For example, the germ contains vegetable oils, vitamin E, protein, fiber, riboflavin, thiamin, and vitamin B6. The bran contains most of the fiber and is a good source of other vitamins. The endosperm is primarily starch but also contains protein and some vitamins and minerals. Refined foods are usually only made with the endosperm and so you lose many of the necessary vitamins and minerals that are found in the whole grain. In order to compensate for this, food companies enrich their food with some, but not all of the original vitamins and minerals. On top of having fewer minerals, refined foods tend to also be high in added sugars and can be simple carbohydrates.
So, what does whole grain mean? Whole grain refers to an unrefined kernel or seed of a grain. The whole-grain kernel includes three parts: the bran, the endosperm, and the germ. Each of these parts contain valuable nutrients for our bodies. For example, the germ contains vegetable oils, vitamin E, protein, fiber, riboflavin, thiamin, and vitamin B6. The bran contains most of the fiber and is a good source of other vitamins. The endosperm is primarily starch but also contains protein and some vitamins and minerals. Refined foods are usually only made with the endosperm and so you lose many of the necessary vitamins and minerals that are found in the whole grain. In order to compensate for this, food companies enrich their food with some, but not all of the original vitamins and minerals. On top of having fewer minerals, refined foods tend to also be high in added sugars and can be simple carbohydrates.
How to Identify Whole Grains
Ok, now that you understand the difference, this is how to spot whether a food is whole-grain or not at the grocery store. Products whose ingredients list whole wheat, brown rice, whole oats, oatmeal, rolled oats, whole-grain corn, popcorn, whole rye, whole-grain barley, wild rice, buckwheat, triticale, bulgur, cracked wheat, millet, quinoa, or sorghum are going to be whole-grain. If you pick up a product (like Bunny bread) and the first ingredient is wheat flour, enriched flour, or degerminated cornmeal, it's not whole grain. So, instead of white bread, reach for a loaf of 100% whole grain bread. If you like tortillas, they make those with whole grain, too. And spaghetti? Wal-Mart has boxes of whole wheat spaghetti (and other varieties) all for a dollar. There are tons of whole grain options.
Why should you care?
Studies have shown that increasing whole-grain intake is associated with a lower risk of cancer, cardiovascular disease, diabetes, and obesity. And who doesn't want to prevent all of those things? Not only do they lead to exorbitant medical bills, but they deprive individuals of their ability to attain a healthy and happy life.
How much should you have?
Whole grains are rich in fiber and antioxidant phytochemicals, which aids the body in its daily processes. The Dietary Guidelines for Americans recommends that at least 3 servings of grains, or half, should be whole grain.
For some great whole grain recipes, click here.
Ok, now that you understand the difference, this is how to spot whether a food is whole-grain or not at the grocery store. Products whose ingredients list whole wheat, brown rice, whole oats, oatmeal, rolled oats, whole-grain corn, popcorn, whole rye, whole-grain barley, wild rice, buckwheat, triticale, bulgur, cracked wheat, millet, quinoa, or sorghum are going to be whole-grain. If you pick up a product (like Bunny bread) and the first ingredient is wheat flour, enriched flour, or degerminated cornmeal, it's not whole grain. So, instead of white bread, reach for a loaf of 100% whole grain bread. If you like tortillas, they make those with whole grain, too. And spaghetti? Wal-Mart has boxes of whole wheat spaghetti (and other varieties) all for a dollar. There are tons of whole grain options.
Why should you care?
Studies have shown that increasing whole-grain intake is associated with a lower risk of cancer, cardiovascular disease, diabetes, and obesity. And who doesn't want to prevent all of those things? Not only do they lead to exorbitant medical bills, but they deprive individuals of their ability to attain a healthy and happy life.
How much should you have?
Whole grains are rich in fiber and antioxidant phytochemicals, which aids the body in its daily processes. The Dietary Guidelines for Americans recommends that at least 3 servings of grains, or half, should be whole grain.
For some great whole grain recipes, click here.
