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June 2009
Five New Reasons to Get Whole Grains
Recent research suggests that whole grains have several health benefits. Current dietary guidelines recommend three (3) servings of whole grains each day. Most US adults eat less than one serving of whole grain daily and are missing out on potential health benefits.
The Benefits of Whole Grains:
1. Protects against type 2 diabetes.
2. Reduces risk of heart disease and stroke.
3. Atherosclerosis– reduces build-up of plaque in the arteries, including the carotid artery.
4. Cancer– modest reduction in colorectal cancer risk.
5. Reduces inflammation.
What is a Whole Grain?
Grains that contain all the essential parts of the unprocessed grain including the germ, bran and endosperm are considered whole. Before the Industrial Revolution, all grains were “whole”. Refining the grain significantly changes the nutrition quality.
The Whole Grain Stamp of Approval:
The whole grain stamp was created to distinguish products containing whole grains. There are two types of stamps: the basic and the 100% stamp. Basic has at least 1/2 serving of whole grains, while 100% contains 1 whole serving (16 g).
***Don’t be confused, one (1) serving of whole grains = 16 grams, however this is not the actual grams of fiber. Be sure to read your label for grams of fiber!
As for fiber, foods labeled “high in fiber" must contain at least 5 grams of fiber per serving.A Whole Grain Fiber-Filled Diet:
Emerging evidence suggests that not only is the fiber in the whole grain important, but the actual health benefits may be from the grain itself. The whole grain contains phytonutrients, vitamins and minerals, which are essential to good health. These substances are removed when the grain is refined.
Aim for three (3) servings of whole grains daily and a total of 25-30 grams of fiber each day.
A rule of thumb is at least 3-5 grams of fiber per serving of whole grain.
Easy ways to add WHOLE GRAINS:
- Use whole-grain breads or rolls for sandwiches.
- Select a high fiber cereal such as oatmeal, shredded wheat or bran flakes.
- Try wild rice, corn or barley in soups, stews, and casseroles.
- Select whole-grain breads, crackers or tortillas.
- Top yogurt with a high fiber cereal.
Good Sources of Whole Grains:
Amaranth, Barley, Millet, Buckwheat, Bulgur ,Corn, Oats, Quinoa, Rye, Teff, and Spelt
Note - Cooking most whole grains is similar to cooking rice.
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