Whole Grain Basics

What exactly is a whole grain? Grains are essentially seeds made up of three main components: the bran, the endosperm, and the germ. The bran, or outer shell, protects the seed and also provides fiber, B vitamins, and some trace minerals. Most of the inner body of the seed is the endosperm, which is rich in protein and carbohydrates — basically a concentrated energy source. The germ makes up the remaining part of the seed; it contains vitamin E (a potent antioxidant) as well as other antioxidants and B vitamins.

All of the grain’s nutrients, phytochemicals (health-protective components of plant foods), vitamins, and minerals work together to help you stay healthy. Unfortunately, some food makers and restaurants rely mainly on refined grains, in which the seed is stripped of its bran and germ (and the bulk of its nutrients), leaving only the endosperm’ carbohydrates and protein.

Part of a healthy diet

The U.S. Department of Agriculture agrees that whole grains are necessary for a healthy diet. In fact, its Dietary Guidelines for Americans (2005) recommends “onsuming 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole grain products. In general, at least half the grains should come from whole grains.”More specific recommendations on whole grains can be found at MyPyramid.

Are you eating whole grains?

So, how can you tell what you’e eating? First, check the ingredient list and look for the word “hole”before the grain’ name (such as “hole wheat”instead of “heat”. Ingredients are listed in descending order by weight so the closer the word is to the beginning of the list, the more whole grains the food contains. Second, check the Nutrition Facts label. Because the bran is still intact, whole grain foods are typically higher in fiber than their refined versions, which should be reflected on the label. Third, scan the product package for any health claims about whole grains. Whole grain foods qualify for a couple of the health claims approved by the Food and Drug Administration, which will usually be listed (it’ not mandatory) on the front of the package.

Look for whole grain varieties of all of your favorite foods like pasta, rice (and other grains), breads, cereals, energy bars, and crackers. Your heart and your taste buds will thank you!

Ways to check whether food is made with whole grains

• On the ingredient list look for the word “hole”before the grain’s name (such as “hole wheat”instead of “heat”.
• Make sure a whole grain is one of the first three ingredients listed.
• Check the Nutrition Facts label for at least 2 grams of fiber.
• Look for health claims about whole grains on the packaging.

Tips for increasing whole grains in your diet

• Choose whole wheat bread — some varieties are as soft as white bread.
• Look for snacks that list whole grains as one of the first three ingredients.
• Substitute brown rice for white rice and whole grain pasta for regular pasta.
• Add muesli or a whole grain cereal to your yogurt.
• Start your day off with oatmeal or another high-fiber cereal made with whole grains.