BCM: Get the whole story on whole grains
There is a growing emphasis on the importance of whole grains in a
balanced diet, but what’s the whole story? According to an expert at the
USDA/ARS Children’s Nutrition Research Center (www.bcm.edu/cnrc)
at Baylor College of Medicine (www.bcm.edu)
and Texas Children’s Hospital, whole grains are not only a rich source
of vitamins, minerals and antioxidants, but they also play an important
role in weight management.
“It is thought that whole grains aid in weight management by adding bulk
and making a person feel fuller so they are less likely to overeat,”
said Keli Hawthorne, a registered dietitian at BCM.
Studies have also shown that eating whole grains may reduce the risk of
heart disease, colorectal cancer and type 2 diabetes. They may also
lower triglycerides and slow the buildup of plaque in the arteries.
Whole grains include three parts of the grain – the bran, the endosperm
and the germ. Non-whole grains have been stripped of the bran and the
germ, the components with the highest nutritional content, leaving only
the starchy endosperm. The germ and bran found in whole grains are rich
sources of antioxidants, vitamins, minerals and phytonutrients, organic
components of plants that are necessary for sustaining human life.
Examples of easily available whole grain foods include brown rice, wild
rice, oatmeal, popcorn and whole wheat. Whole wheat white bread is also
a whole grain. Other whole grains that are gaining popularity include
millet, quinoa, amaranth, sorghum, bulgur and triticale.
The Dietary Guidelines for Americans recommends that half of a person’s
intake of grains be whole grains and to aim for at least three servings
of whole grains per day. One portion of whole grains can be one slice of
whole wheat bread, a half cup of brown rice, five whole wheat crackers,
one cup of popcorn or a half cup of oatmeal.
“When searching for items with whole grains at the grocery store, look
for key words on the packaging,” said Hawthorne. On the ingredient list,
the first item listed should be “whole (name of grain)”, such as “whole
wheat.” Other key words include “stone-ground whole (name of grain)” and
“100 percent whole (name of grain).”
Wheat flour, durum wheat, semolina and organic wheat may or may not
contain all parts of the grain. Enriched flour, bran and wheat germ are
not considered whole grains. Packaging that says “made with whole
grains” does not indicate how much of the product is actually made with
whole grains and how much is not. Anything labeled multigrain has
several different types of grains. They may or may not all be whole
grains.
Try to stick to food packages that say whole grain, not just multigrain,
in order to get the health benefits of whole grains, said Hawthorne.
Products that are now available in whole grain include whole grain
breads, cereals, English muffins, tortillas, bagels, pita bread,
crackers, cereal bars, pasta, waffles, pancakes, French toast, muffins
and pizza dough.
Hawthorne advises to always consider the entire food product when
choosing a healthy diet. “Just because a breakfast cereal advertises
that it is a whole grain doesn’t mean it’s the healthiest overall
choice. Many cereals are also very high in sugar. Read the food label
and choose the product that is best for you,” she said.
Hawthorne also offers the following tips to include more whole grains in
a healthy diet:
●Use whole grain breads in sandwiches
●Substitute brown rice for white rice in
favorite recipes or when dining out
●Add whole barley to soups or stews
●Eat whole grain cereals at breakfast or for
snacks
●Try whole wheat pasta
●Consider popcorn as a snack – it’s a whole
grain
