Whole Grains Explained

What is a whole grain?

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Grains are divided into 2 different groups, Whole Grains and Refined Grains. Whole grains contain the entire grain kernel, the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), whole wheat pasta, whole grain tortillas, grits, oatmeal, whole cornmeal, and brown rice.

Refined grains have gone through a process that removes the bran and germ. This process removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, white bread, and white rice.

Is it really whole grain?
To be sure a product is made with whole grains, read the ingredient list.  Look for items with the first ingredient listed as 100% whole wheat, whole wheat or whole grain. A product made with whole grains may have a whole grain stamp on the package. The stamp is optional, food companies may not put it on their packaging. Also keep in mind that the stamp may be hard to find on a package.

Make ½ your grains whole!

The Dietary Guidelines recommend that at least 1/2 of the grains that we eat each day be whole grains.  Whole grains help our bodies in many ways because of the fiber, vitamins and minerals.  These nutrients are important to help reduce the risk of heart disease and some cancers.  Fiber is important to help food to digest and gives the body a feeling that it is full after eating. 

How do you add more whole grains to your meals and snacks?

• Make simple changes.  Instead of buying white bread or white rice, try 100% whole wheat bread or brown rice. Try our Banana Dog on a whole grain bun.
• Try new grains.  Purchase whole wheat pasta or macaroni.  Find a grain that you have never tried before.  Whole grains that you may want to try are: bulgur, quinoa, brown or wild rice. Add this Garden Stir-Fry to your weekly meal plan.
• Substitute whole wheat flour in baking.  When the recipe calls for flour, try using at least 1/2 whole wheat flour in the recipe. Give our Bran Muffins a try.