With all of the diet fads and nutrition trends out there, it’s often difficult to decide what we should and should not eat. 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?
Unfortunately, choosing healthy foods at the store isn’t the easiest task in the world. Many labels distract and deceive us into choosing foods that may not necessarily be as healthy for us as we think. A walk down the cereal aisle “Multi-grain”, “seven-grain”, or “nine-grain” are not synonymous with “healthy”; they simply mean that the product contains more than one type of grain, not that these grains are necessarily whole grains, which is what most of our carbohydrates should consist of.
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.
How to Identify Whole Grains
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 don’t forget spaghetti. 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. One study led by researchers at Tuft University found that people who had high intakes of whole grains had less subcutaneous abdominal fat (fat under the skin) and less visceral abdominal fat (fat around the organs). While subcutaneous fat is relatively harmless (it is normal to have some fat under the skin), visceral fat has been linked to higher risk for diabetes and heart disease. Eating whole grains not only prevents those exorbitant medical bills, but they make you look good and feel great!
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 should be whole grain.
For more information about the benefits of whole grains and ways to incorporate them into your diet, visit the Whole Grains Council webpage.
