“Whole Grain Goodness”

If you are confused about what grains are good for you, you are not alone. Choosing products for the purpose of increasing fiber and whole grains in your diet may not be as easy as it seems. Companies have an interesting way of leading you to believe that what you are buying is a healthier product. Here is an overview of what you should do before you buy.

First, let’s shed a little knowledge on the healthful grain. Whole grains are made up of the entire seed of a plant. This seed is made up of three key parts: the outer covering (bran), which contains antioxidants, vitamins and fiber: the embryo (germ), which provides vitamins, protein, minerals and healthy fats; and the largest inner portion (endosperm), which contains carbohydrates, very few proteins, very little vitamins and minerals. Grains are refined for ease of use and to increase the product’s shelf life. When a grain is refined, such as processing whole-wheat flour into white flour or brown rice into white rice, only the nutrient poor endosperm is left. This process removes the fibrous and protein rich parts of the seed, which are known to be a contributing factor to our health. 

Examples of whole grains:

§         Whole wheat breads, whole grain breads

§         Brown rice, wild rice

§         Corn, popcorn

§         Whole oats, steel cut oats, rolled oats

§         Barley

§         Millet, buckwheat, quinoa, amaranth, bulgur, spelt

§         Bran and wheat germ are also good healthy choices

Now, you make your way to the supermarket and head straight for the bread section. You stand in awe of all the choices that the manufacturers have created for you. You know you should be choosing a better product and you think to yourself, “Where do I start?” First turn to the food label and take a close look at the ingredient list, especially the first ingredient. This tells most of the story.  The first ingredient must say “whole” or graham flour, which is always whole wheat.

            Terms that might fool you:

§         Wheat flour

§         Stone-ground

§         100 percent wheat flour

§         Seven or more grain (multi grain)

§         Pumpernickel

§         Enriched, fortified

§         Organic

§         Unbleached wheat flour

Always look for the word “whole.” Chances are the whole-wheat bagel or the oat bran muffin you purchase on your way to work is not as healthy as you think. The new 2005 Dietary Guidelines recommend that all adults eat three to five servings of whole grains per day. One serving equates to one slice of bread, ½ cup of hot cereal or 1/3 cup of brown rice.