Get the WHOLE scoop on WHOLE Grains

Did you know that at least half of the grains you consume daily should be whole grains? This post will focus on the nutritional benefits of whole grains, food suggestions for whole grains, and how to shop wisely.

Whole grain products contain the endosperm, bran, and germ (1).

                                                       Whole Grain nutrient content:
                              Bran- fiber, B vitamins, antioxidants
                          Germ- B vitamins, proteins, fat, minerals

               Endosperm- primarily starchy carbohydrates and protein

NUTRIENTS found in whole grains & associated health benefits

[There are way more benefits for each nutrient..these are just some!]

Fiber

-may decrease risk of heart disease and chronic diseases as a result of lowering cholesterol

-adds bulk to stools to improve GI function and help prevent constipation (w/ adequate fluid intake!)

-can aid in weight loss due to slowing gastric emptying

B Vitamins (Thiamin, Riboflavin, Niacin, Folate)

-These vitamins play important roles in metabolism. For example, they are essential in converting pyruvate to acetyl CoA… okay enough of that… they are needed for energy production. Folate plays a role in the production of red blood cells, DNA, and preventing neural tube defects during pregnancy.

Protein 

-Important for muscle growth

-Important in our body's repair/healing process

-Slows Gastric emptying --> plays a role in glycemic control

Iron

-Carries oxygen in the blood to tissues/organs 

-Needed to help prevent iron deficiency anemia

Magnesium 

-50% is found in our bones! This mineral is involved in protein and fatty acid synthesis. 

Selenium

-Serves as an antioxidant

TRY these whole grain products. Check out Pinterest recipes!

-Quinoa   

-Bulgur wheat

-Brown rice

-Whole grain/wheat bread

-Whole grain rye

-Whole grain popcorn

-Rolled oats

-Wild rice

-Buckwheat 

SHOPPING Wisely for Whole Grains

Quiz yourself:

Which of these two breads pictured below is whole wheat?

Answer: there is not enough information to answer this question.

In the above question, the white bread is more than likely refined. Refined grains have been processed to improve shelf life and create a smoother texture. During the milling process, the germ and bran are removed. 

The brown bread pictured above appears to be whole wheat. HOWEVER, it may not be whole wheat. In order to determine if bread or another product is whole grain, look at/for the following things:

1). Look for the National Whole Grain Council Stamp. There are different variations of the stamp. The stamp on the left is a "basic" stamp whereas the one on the right is the "100% stamp":

"The 100% Stamp assures you that a food contains a full serving or more of whole grain in each labeled serving and that ALL the grain is whole grain, while the basic Whole Grain Stamp appears on products containing at least half a serving of whole grain per labeled serving" (1).

 2). Check the ingredients list. Multi-grain breads are not necessarily whole grain breads. If the product is indeed a 100% whole grain product, then the first ingredient should have WHOLE in front of the type of flour. (i.e. WHOLE WHEAT FLOUR or WHOLE GRAIN FLOUR).

Quick Tips:

*If the first ingredient reads “wheat flour”, then this is not a whole grain/wheat product. 

**There are whole wheat WHITE flour breads, meaning the bread is whole wheat/grain… in this case the bran is white so the bread is white. This has helped with getting children to consume whole grains. Again, read the ingredients and look for the word “WHOLE” in front of the type of flour.

***A full serving of whole grains contains anywhere from 0.5-3 grams of fiber.

Have a wonderful night. 

Reference:

1. "Identifying Whole Grain Products." The Whole Grains Council. Oldways Preservation Trust/Whole Grains Council, n.d. Web. 04 Mar. 2015.   <http://wholegrainscouncil.org/>.