The Whole Grains Council Oldways Preservation Trust Whole Grains at Every Meal Why Whole Grains Matter, and How to Get Them Cynthia Harriman Director of

The Whole Grains Council Oldways Preservation Trust

Whole Grains at Every MealWhy Whole Grains Matter, and How to Get Them

Cynthia HarrimanDirector of Food & Nutrition StrategiesOldways & the Whole Grains Council


Why Do We Need Whole Grains?


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People who eat Whole Grainsreduce serious health risksrisk ofheart diseasedrops 25-36%risk ofdigestive cancersdrops 21-43%risk ofstrokedrops 37%risk ofType 2 Diabetesdrops 21-27%


Health Benefits of Whole Grains

• Controls Weight. Women and men who ate more whole grains consistently gained less weight over an 8-12 year period, in Harvard studies.

• Curbs Colon Cancer. Women who ate more than 4 1/2 daily servings of whole grains were one-third less apt to develop colon cancer than those who ate less than 1 1/2 servings a day, a new Swedish study finds.

• Defeats Diabetes. People who eat the most whole grains, especially high-fiber cereals, are 20% to 30% less likely to develop insulin resistance, metabolic syndrome and Type 2 diabetes, according to research from Tufts, Harvard and U. MN.

USA Today, June 19, 2005


Health Benefits of Whole Grains

• Stops Heart Disease. Harvard investigators found that men who ate a bowl of whole-grain cereal every day cut their risk of dying of cardiovascular disease by 20%.

• Drops Blood Pressure. Eating a whole-grain oat cereal, such as oatmeal, every day for three months enabled 73% of those with high blood pressure to reduce or eliminate their need for medication, University of Minnesota investigators reported.

• Saves Lives. Older women in Iowa who ate whole grains containing 4.7g of fiber daily were 17% less like to die of any cause in an 11-year period than were women who ate refined grains, says a University of Minnesota study.

USA Today, June 19, 2005


New WG Health-Benefit Studies

• Reduces Gum Disease. Periodontitis, a gum inflamation that is the major cause of tooth loss in adults, may be reduced by eating 3-4 servings of whole grains daily, according to a 14-year McMaster University study.

• Benefits Children Quickly. Overweight children, age 9-15, spent two weeks on an all-you-can-eat diet of whole grains, vegetables, fruits, and lean protein, while exercising 2.5 hours a day. UCLA researchers reported that the children's cholesterol levels dropped an average of 21%, while insulin levels fell 30%.

• Cuts Triglycerides. A USDA team gave women a whole grain diet for three days, then the same foods but with refined grains in place of whole grains. Refined grains caused a significant increase in triglycerides and a worrisome protein called ”APO CIII," both of which have been associated with increased risk of heart disease.


2005 Dietary Guidelines for Americans Recommends…

“ Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.”


What Exactly IS a Whole Grain?


A Whole Grain Includes Everything

Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, lightly pearled and/or cooked), the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed.

Graphic courtesy Bob’s Red Mill


© 2004 Oldways/The Whole Grains Council. All values from USDA Nutrient Database, SR 17, 2004.

A Whole Grain Includes Everything

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Vitamin EVitamin B6Vitamin KMagnesiumManganeseRiboflavin (B2)Niacin (B3)FiberZincPotassiumThiamine (B1)IronPhosphorusCopperSodiumPantothenic AcidCalciumSeleniumFatFolateProteinCalories

230%

416%176%120%93%

7%13%16%16%18%19%20%22%24%26%27%31%30%38%40%43%44%48%52%59%75%Refining wheat flour removes the bran and germ,decreasing essential nutrients to levels rangingfrom 7% (Vitamin E) to 59% (Folate) of the levelnaturally occuring in whole wheat – whileincreasing calorie density.Enriching wheat flour adds back five of thesenutrients, in amounts different from their levelsin whole grain flour. All other nutrients in enrichedflour stay at the level shown by the black bars.107%

whole wheat100%


List of Whole GrainsThe following, when consumed in a form including the endosperm bran, and germ, are examples* of generally accepted whole grain foods and flours:

• Amaranth • Barley• Buckwheat • Corn, including whole cornmeal & popcorn• Millet • Oats, including oatmeal• Quinoa • Rice, both brown rice and colored rice• Rye • Sorghum (also called milo)• Teff • Triticale (a wheat/rye hybrid)• Wild rice • Wheat, including varieties such as spelt, emmer,

farro, einkorn, Kamut®, durum and forms such as bulgur, cracked wheat and wheatberries


So How Do We Find Whole Grains?


In Stores: Trust the Stamp

An easy-to-spot symbol on foods with a half serving or more of whole grain


The Whole Grain Stamp

Grams of whole grainper labeled serving

Check the websitefor more Info on wholegrains

The “Basic” Stamp



100% mark added, if all the grain Is whole grain;there is NOrefined grain

The “100%” Stamp



Compare the gram number to the minimum you need every day.

EAT 48g OR MORE OFWHOLE GRAINS DAILY

on all Stamps


The Whole Grain StampDifferent Numbers on Every Product

Basic Stampat least 8g (1/2 serving) of WG

100% StampNO refined grain AND

at least 16g (1 serving) of WG




Stamps on All Kinds of Foods

• breads

• cereals

• crackers

• cookies

• grains

• flour

• waffles

• muffins

• chips

• tortillas

• baking mixes

• English muffins

• beverages

• snack bars

• popcorn

• pasta

• pretzels

• cakes


In Restaurants: Just Ask!

“May I have brown rice instead?”

“A bowl of oatmeal, please.”

“How about whole grain pizza crust?”

“Turkey on a whole grain bun for me.”

“I’ll have your bulgur pilaf, thanks.”

“One whole grain bagel, to go.”

“Whole grain pasta for me, please.”


Who’s Doing What…

Premium Chicken Sandwiches have a bun with 8g of whole grain.

Whole grain linguini available as an option in any pasta dish.

“Smart Eating Menu” includes brown rice pilaf, whole grain tortillas.

Whole grain baguette, whole grain loaf and whole grain miche offered.


Who’s Doing What…

Brown rice offered as an option with all meals, also at Pei Wei’s.

Whole grain penne available as an option in any pasta dish.

HealthMex burritos are served on whole grain tortillas.

Brown rice, whole wheat wraps and soba noodles available.


In Restaurants

Restaurant ListThe Whole Grains Council maintains a list of major restaurants offering whole grain options. Check the list at www.WholeGrainsCouncil.org.

Healthy Dining Finder WebsiteAnother website, www.HealthyDiningFinder.com, helps find healthy choices at restaurants across the country, too.


Every Little Bit HelpsTry some of these ideas today!

• Buy three different loaves of whole-grain bread and taste all of them.

• Try some whole-wheat pasta.• Have popcorn or whole wheat crackers as a snack.• Serve bulgur instead of potatoes one night this month.• On the weekend, try cooking steel-cut oatmeal.• Make pizza with whole wheat pita as the crust.• Bake your favorite cookies with whole wheat flour.• Serve hamburgers with whole wheat buns.


The Whole Grains Council

Helping Americans make half (or more!) of their grains whole.

www.WholeGrainsCouncil.org

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The Whole Grains Council Oldways Preservation Trust Whole Grains at Every Meal Why Whole Grains Matter, and How to Get Them Cynthia Harriman Director of