September is Whole Grains Month. Grain foods include rice, corn, oats, wheat, barley, millet, and sorghum. The Dietary Guidelines for Americans says that we should attempt to make half of the grain foods we eat whole grains. Let’s learn more about whole grain foods and their importance in your daily eating habits.
What is Whole Grain?
Whole grains are made of three parts:
- Bran- this outer layer of the grain contains fiber, vitamins, and minerals
- Endosperm- this middle layer is where starch is stored and acts as a carbohydrate and energy source
- Germ- this inner layer is home to antioxidants, vitamin E, and healthy fats
All grains start life as whole grains. In their natural state growing in the fields, whole grains are the entire seed of a plant. This seed (also called a “kernel”) is made up of three edible parts – the bran, the germ, and the endosperm – protected by an inedible husk that protects the kernel from assaults by sunlight, pests, water, and disease.
Credit wholegrainscouncil.org
Whole Grain vs. Refined Grain
When a whole grain is “refined” the bran and germ are removed, leaving only the endosperm. Refined grains then go through an enriching process to add some vitamins and minerals back into the grain. This is why “refined” and “enriched” grains do not provide the same amount of fiber and nutrients as whole grains.
Examples of whole grains include whole grain barley, whole rye, whole sorghum, whole wheat, quinoa, freekeh, buckwheat, amaranth, wild rice, brown rice, black rice, red rice, bulgur, corn, millet, and oats.
Credit: eufic.org
However, this isn’t to say it’s bad to eat refined grain foods; a healthy diet consists of a mix of refined and whole grains. Make a list of grain foods and if you like them as whole grain or refined grain. This can help you not only keep a running list for meal ideas but ensure you’re incorporating a variety of refined and whole grain foods in your diet.
When shopping for grain foods, keep these tips in mind to focus on more whole grain options over refined grains:
- Barley, quinoa, oats, brown rice, whole-grain pasta, bread, whole-wheat flour, and whole-grain cornmeal are some whole-grain foods.
- When reading food labels, look for the words “whole grain” in the ingredient list or the Whole Grain Stamp on the packaging. Also, try choosing foods higher in fiber (20% or higher is a good source) and lower in added sugars (5% or less).
- Words like “multi-grain,” “stone-ground,” “100% wheat”, “cracked wheat,” “seven-grain,” and “bran” don’t necessarily indicate a whole-grain food.
- Color is also not a reliable way to pick a whole-grain product. Sometimes molasses or other added ingredients give a food that nice brown color.
Wooden table full of fiber-rich wholegrain foods, perfect for a balanced diet.
Credit: Nehopelon, Adobe Stock
Benefits of Whole Grain
Whole grains are a great way to meet nutrient gaps that are common in American diets. Grains are the largest source of fiber for your diet, which helps curb hunger, improve digestive health, and may help protect against certain kinds of cancer. Grains also contain an ample amount of other important nutrients such as B vitamins, zinc, iron, calcium, magnesium, and others. These nutrients help maintain a healthy metabolism and keep cells healthy.
A person’s dietary needs depend on a variety of factors such as age, weight, activity level, and gender. The range of 5–8-ounce equivalents of grain is recommended for most children and adults. An ounce-equivalent would be:
- 1 slice of bread
- 1 cup of ready-to-eat cereal
- ½ cup of cooked pasta (1 ounce dry)
Here are some tips for adding more whole grains to your meals
- Enjoy breakfasts that include whole-grain cereals (whole-wheat bran flakes, shredded wheat, or oatmeal).
- Substitute plain bagels with whole-wheat toast or whole-grain bagels.
- Substitute low-fat muffins made with whole-grain cereals, such as oatmeal or others, for pastries.
- Make sandwiches using whole-grain breads or rolls.
- Replace white rice with quinoa, brown rice, wild rice, barley, or bulgur.
- Feature wild rice or barley in soups, stews, casseroles, and salads.
- Add whole grains, such as cooked brown rice or whole grain breadcrumbs, to ground meat or poultry for extra bulk.
- Use rolled oats or crushed whole-wheat bran cereal in recipes instead of dry breadcrumbs.
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