2008 Woodie Awards
Why Whole Grain?
Olson, Jill
Issue date: 10/1/08 Section: Life
Ever wonder what the big deal about eating whole grain is? Do you know how to tell if something is 100% whole grain? Do you know how much fiber or whole grain is recommended for one day?
The American Dietetics Association recommends 25 to 35 g of fiber per day, and most people only get half that. The Food Guide Pyramid recommends 6 to 11 servings of grains per day. Aim for at least three of those to be whole grain.
Just because the package says "wheat" on it, it doesn't mean its whole grain. There are two easy ways to tell is something is whole grain. First, look on the Nutrition Facts Label at the fiber content. A slice of whole wheat bread has about two grams of fiber unless it's been fortified. A slice of white bread has about 0.6 g of fiber. You can also look at the ingredients list. Look for whole wheat or other whole grain flours. They should be first or second on the list. Phrases like "stoned wheat," "cracked wheat," "enriched wheat flour" or "wheat flour" don't guarantee whole grain. Color also does not indicate the presence of whole grain. Bread can be brown because of molasses or other added ingredients.
So why is whole grain so good? Whole grains can provide many benefits to your diet. They can help reduce your risk of heart disease, stroke, Type 2 diabetes, several forms of cancer and some gastrointestinal problems, like diverticulitis. Whole grains can even help regulate your weight and provide protective antioxidants.
Whole grains retain the bran, the germ and the endosperm. Refined grains only hold the endosperm. Removing the bran and the germ also removes the fiber, vitamins, minerals, antioxidants and healthy fats.
So where do we find whole grains? Whole grains include wheat, oat, corn and rye, along with barley and flaxseed. Wild rice, brown rice, popcorn, oatmeal, barley, wheat berries and flours such as whole wheat are good sources. Snacking on whole wheat crackers or popcorn is an easy way to add whole grains to your diet. You also can get the nutritional benefits of whole grains from whole wheat pasta, whole grain cereal, and use whole grain breads like rye bread for sandwiches.
It's easy to add whole grain alternatives into your diet, if you know what you're looking for. So next time you're deciding what to eat for dinner, remember the many benefits of eating whole grains and try it!
The American Dietetics Association recommends 25 to 35 g of fiber per day, and most people only get half that. The Food Guide Pyramid recommends 6 to 11 servings of grains per day. Aim for at least three of those to be whole grain.
Just because the package says "wheat" on it, it doesn't mean its whole grain. There are two easy ways to tell is something is whole grain. First, look on the Nutrition Facts Label at the fiber content. A slice of whole wheat bread has about two grams of fiber unless it's been fortified. A slice of white bread has about 0.6 g of fiber. You can also look at the ingredients list. Look for whole wheat or other whole grain flours. They should be first or second on the list. Phrases like "stoned wheat," "cracked wheat," "enriched wheat flour" or "wheat flour" don't guarantee whole grain. Color also does not indicate the presence of whole grain. Bread can be brown because of molasses or other added ingredients.
So why is whole grain so good? Whole grains can provide many benefits to your diet. They can help reduce your risk of heart disease, stroke, Type 2 diabetes, several forms of cancer and some gastrointestinal problems, like diverticulitis. Whole grains can even help regulate your weight and provide protective antioxidants.
Whole grains retain the bran, the germ and the endosperm. Refined grains only hold the endosperm. Removing the bran and the germ also removes the fiber, vitamins, minerals, antioxidants and healthy fats.
So where do we find whole grains? Whole grains include wheat, oat, corn and rye, along with barley and flaxseed. Wild rice, brown rice, popcorn, oatmeal, barley, wheat berries and flours such as whole wheat are good sources. Snacking on whole wheat crackers or popcorn is an easy way to add whole grains to your diet. You also can get the nutritional benefits of whole grains from whole wheat pasta, whole grain cereal, and use whole grain breads like rye bread for sandwiches.
It's easy to add whole grain alternatives into your diet, if you know what you're looking for. So next time you're deciding what to eat for dinner, remember the many benefits of eating whole grains and try it!
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