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] YES -- Contains all parts of the
• whole wheat grain, so you're getting all the
• stoneground whole [grain] nutrients of the whole grain.
• brown rice
• wheat flour MAYBE -- These words are
• semolina accurate descriptions of the
• durum wheat package contents, but because
• organic flour some parts of the grain MAY be
• multigrain missing, the benefits might be
missing as well.
• enriched flour NO -- These words never describe
• wheat germ 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