Whole Grains

What foods are in the grain group?

• Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. • Bread, pasta, oatmeal, breakfast cereals, tortillas, and

grits are examples of grain products.

• Grains are divided into 2 subgroups, whole grains and refined grains.

What are Whole Grains?

• In their natural state, whole grains are the entire seed of a plant.

• They are made up of 3 key parts: – the bran

– the germ

– the endosperm

• BRAN: It contains important antioxidants, B vitamins and fiber.

• GERM: It contains many B vitamins, some protein, minerals, and healthy fats.

• ENDOSPERM: The largest portion of the kernel. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals.

What are refined grains?• The bran (fiber-rich outer layer)

and the germ (the nutrient-rich inner part) of the grain are removed during the milling process.

• Only the endosperm (middle part) remains.

• Although this process makes grains easier to use in cooking, it strips away many vitamins and minerals.

What are the Benefits of Whole Grains?

• Valuable antioxidants, B vitamins, vitamin E, magnesium, iron and fiber.

• May reduce risks of heart disease, stroke, cancer, diabetes and obesity.

• May help with weight management.

• Consuming foods rich in fiber, such as whole grains, may help remove cholesterol and reduce constipation. 

• Provides a feeling of fullness with fewer calories.

What Counts as a "Serving?"

• The USDA recommends meeting the daily requirement by eating:

three "ounce-equivalents" of breads, rolls, cereals or other grain foods made with 100% whole grains.

Therefore, make half of your grains, whole grains!

• A slice of bread or a serving of breakfast cereal usually weighs about an ounce.

Identifying Whole Grain Products

• First, check the package label

Words on package What they mean

• whole grain [name of grain]• whole wheat• stoneground whole [grain]• brown rice

YES -- Contains all parts of the grain, so you're getting all the nutrients of the whole grain.

• wheat flour• semolina• durum wheat• organic flour• multigrain

MAYBE -- These words are accurate descriptions of the package contents, but because some parts of the grain MAY be missing, the benefits might be missing as well.

• enriched flour• wheat germ

NO -- These words never describe whole grains.

Identifying Whole Grain Products

• Second, check the list of ingredients. • If the first ingredient listed contains the word "whole"

(such as "whole wheat flour”) it is safe to assume the product is predominantly whole grain.

• If only the second ingredient listed is a whole grain, the product may contain as little as 1% or as much as 49% whole grain.

Easy Ways to Add More Whole Grains

Substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes.

Try whole grain breads. Kids especially like whole grain pita bread.

Buy whole grain pasta, or one of the blends that’s part whole-grain, part white.

Look for cereals made with whole grains.

Try brown rice instead of white rice.

Oatmeal is great for breakfast or as a snack!

Contacts & References

• The Whole Grain Council Tel: (617) 421-5500 http://www.wholegrainscouncil.org/

• http://www.cspinet.org/nah/wwheat.html

• http://www.mypyramid.gov/pyramid/grains.html