“Make the Switch.” That’s the theme for the 2014 National Whole Grains Month which is held every September. Health experts advise everyone – men and women, young and old—that grains are a healthy necessity in every diet, and that it’s important to eat at least half our grains as “whole grains.” But what IS a whole grain? And why does it matter?
Whole grains include grains like wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, rye—when these foods are eaten in their “whole” form. Whole grains even include popcorn!
Whole grains are a great source of antioxidants, vitamins and minerals. We all know that fruits and vegetables contain disease-fighting phytochemicals and antioxidants, but did you know that whole grains have some valuable antioxidants not found in fruits and vegetables, as well as B vitamins, vitamin E, magnesium, iron and fiber.
The medical evidence is clear that whole grains reduce risks of heart disease, stroke, cancer, diabetes and obesity. Few foods can offer such diverse benefits. People who eat whole grains regularly have a lower risk of obesity, as measured by their body mass index and waist-to-hip ratios. They also have lower cholesterol levels.
Because of the phytochemicals and antioxidants, people who eat three daily servings of whole grains have been shown to reduce their risk of heart disease by 25-36%, stroke by 37%, Type II diabetes by 21-27%, digestive system cancers by 21-43%, and hormone-related cancers by 10-40%.
You may ask yourself, “What is the difference between whole wheat and whole grain?” The answer is a whole other question: “What is the difference between a carrot and a vegetable?” We all know that all carrots are vegetables but not all vegetables are carrots. It’s similar with whole wheat and whole grain: Whole wheat is one kind of whole grain, so all whole wheat is whole grain, but not all whole grain is whole wheat.
So, how much whole grain is enough? The most recent Dietary Guidelines for Americans recommend that all adults eat at least half their grains as whole grains—that’s at least 3 to 5 servings of whole grains. However, the average American eats less than one daily serving of whole grains, and some studies show that over 40% of Americans never eat whole grains at all. It is recommended to meet the daily requirement by eating three “ounce-equivalents” of breads, rolls, cereals or other grain foods made with 100% whole grains, or six “ounce-equivalents” made with an equal mix of whole and refined grain.
Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions. If the grain has been processed rolled, extruded, and/or cooked, the food product should deliver the same rich balance of nutrients that are found in the original grain seed. This means that 100% of the original kernel—bran, germ, and endosperm—must be present to qualify.
How do you identify whole grain products? The Whole Grains Council has created an official packaging symbol called the Whole Grain Stamp that helps consumers find real whole grain products. The Stamp started to appear on store shelves in mid-2005 and is becoming more widespread every day. With the Whole Grain Stamp, finding three servings of whole grains is easy: Pick three foods with the 100% Stamp or six foods with ANY Whole Grain 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. What should you do if there is no stamp? First, check the package label. Many whole grain products not yet using the Stamp will list the grams of whole grain somewhere on the package, or say something like “100% whole wheat.” You can trust these statements. But be skeptical if you see the words “whole grain” without more details, such as “crackers made with whole grain.” The product may contain only miniscule amounts of whole grains.
For more information about including more whole grains in your diet, please contact Kim Miles, County Extension Agent – Family & Consumer Sciences at 325-646-0386 or [email protected].