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WHOLE
GRAINS FOR HEALTH
January 2006
Whole Grains are foods made from the entire grain seed, usually called
the kernel, which consists of the bran, germ, and endosperm. Whole grains
contain vitamins, minerals and hundreds of phytonutrients. The milling
process that some whole grains go through to become white flour removes
the germ and bran-which contain 90 percent of the nutritional content
of the kernel leaving only the endosperm.
-Research has found that whole grains reduce the risk of cardiovascular
disease, diabetes and certain types of cancer and may also assist in weight
management.
-Low-fat diets rich in whole-grain foods are likely to lower LDL (bad)
cholesterol and triglycerides.
-Whole grains seem to improve glucose responses and decrease sensitivity
to insulin, beneficial for individuals with diabetes.
-Whole grains contain more dietary fiber than refined grains, which aids
in regularity and may also prevent colon cancer.
-Studies show that people who consume whole grains instead of fattier
foods tend to weigh less and gain less weight. Whole grains may satisfy
hunger for longer by giving people a full feeling, causing them to eat
less.
Anatomy
of a Wheat Kernel
Bran: Outer skin of the kernel that helps protect the
two other parts of the kernel. Contains antioxidants, iron, zinc, copper,
magnesium, B vitamins, fiber and phytonutrients
Germ: Embryo of grain, containing B vitamins, vitamin
E, antioxidants, phytonutrients, and unsaturated fats.
Endosperm: The germ’s food supply contains starchy
carbohydrates, proteins, and small amounts of vitamins and minerals.
Tips
for Finding Whole Grains
Check the Package Label: Just because the package says
“wheat” doesn’t mean that the bread or product is whole
wheat. Manufacturers add caramel coloring or molasses to white bread to
alter the appearance of the bread. When purchasing a product, look for
the words “whole grain” or “100 percent whole wheat”
on the package.
Check the Ingredient List: In order for a food to be
“whole-grain”, one of the following ingredients must be listed
first: whole rye, whole oats, whole wheat, whole barley, whole cornmeal
or graham flour.
Check the Dietary Fiber Content: Food made with wheat,
rye or oats should have about 2-3 grams of fiber per serving. But even
this doesn’t assure whole grains, as an isolated fiber such as bran
may be added.
Take
Note~ |
9
out of 10 American’s don’t take in the recommended daily
amount of 3 servings or more of Whole Grains. |
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