Whole Grains are the Whole Package

Whole Grains are the Whole Package

These Natural Grains Pack a Nutritional Punch
Health experts agree that we need to eat more whole grains for optimal health. But most people don’t know what whole grains are. They have been known to reduce the risks of heart disease, stroke, cancer, diabetes and obesity, but knowing the health benefits doesn’t help you find them in your local grocery store or learn how to cook with them.

The Definition of Whole Grain
Every grain starts as a whole grain when it grows from the earth. The whole grain (actually the seed or kernel of the plant) has three parts: the bran, the germ and the endosperm.

1. The bran is the outer skin of the seed that contains antioxidants, B vitamins and fiber. (You may have heard of wheat bran or oat bran, which are available in stores and are common ingredients in certain cereals.)

2. The germ is the “baby” of the seed, which grows into a new plant when pollinated. It contains many vitamins, along with protein, minerals and healthy fats. (You may have seen jars of toasted wheat germs in stores, which can be added to a variety of foods to boost nutritional content.)

3. The endosperm is the seed’s food supply that provide that provides the energy needed for the young plant to grow. The largest portion of the seed contains carbohydrates, and smaller amounts of protein, vitamins and minerals.

So the whole grain is one that contains all three parts of the kernel.

Whole grains are processed and refined (the most common practice for making breads, cereals, pastas and flours), the bran and germ are removed, leaving behind the white endosperm. During the process, grains become less nutritious, losing 25% of their original protein content and 17other essential nutrients. While manufactures then enrich” the flour with some vitamins and minerals, a naturally whole grain is still a healthier choice. Compared to refined grains (white bread, white rice, white flour) whole grains pack more protein, fiber, vitamins (B vitamins and vitamin E), and minerals (magnesium and iron, as well as some antioxidants not found in other foods.

Types of whole Grains: Wild rice (which is not actually a seed), brown rice, whole wheat, oatmeal (and whole oats), barley, whole rye, bulgur and popcorn.

Some less common types of whole grains include: amaranth, millet, quinoa, sorghum, and triticale (a hybrid type of rye and wheat).

Adding Whole Grains to Your Diet
New dietary guideline established by the U.S. Government in 2005 recommend that half of your daily grains servings should be whole grains. The easiest way to increase the amount of whole grains you consume is to substitute some processed grains products with their whole grain equivalent. This is as simple as having a slice of whole grain toast, instead of using a slice of white bread in the morning for breakfast or instead of using white flour for pancakes, use whole wheat flour instead. If you’re making homemade soup, toss in a handful of brown rice or barley for added fiber. Make your dessert a healthy one, such as making oatmeal cookies and you won’t feel guilty-you’re adding whole grains!

Reading Food Labels
While at the grocery store, be extra careful reading food labels. Words such as multi grains, stone ground cracked wheat or seven grains don’t necessarily mean the product is made with whole grains. Color doesn’t mean a whole grain either- some brown breads are simply white bread with added caramel color. There is an official whole grain packaging symbol in 2005 created by The Whole Grain Council, called the Whole Grain Stamp that helps consumers find whole grain products. Example: the first ingredient of whole grain bread or cracked should be “whole wheat flour”.

You should next switch to whole wheat pasta and brown rice, to increase your consumption of whole grain. One cup of whole wheat pasta has about 200 calories and 4 grams of fiber.

Brown rice is healthier than white rice and has significantly more nutrients. The refining process that transforms brown rice into polished, white rice strips away most the vitamins and minerals and completely removes all of the fiber and essential fatty acids-basically leaving only the starch behind. Brown rice is a concentrated source for fiber, which speeds up the removal of cancer-casing substances from our bodies. It is also an excellent source of selenium, which has been shown to reduce the risk of colon cancer.

Studies Prove the Benefits of Whole Grains
A 2006 study by Tufts University showed that people who consume the most whole grains are 42% less likely to develop diabetes. Research has found that people with a diet high in whole grains showed a lower risk of both diabetes and heart found that people with a diet high in grains showed a lower risk of both diabetes and heart disease. Whether you want to reduce the risk of disease or you simply want to eat fewer processed foods, adding whole grains to your diet makes sense. So the next time you sit down to watch a movie, bring along a bowl of popcorn and snack with a clear conscious. Whole grains couldn’t be tastier!