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Whole grains are an important part of a healthy diet. In addition to being low in fat and high in fiber, recent studies have shown diets high in whole grains reduce the risk of strokes, type 2 diabetes and heart disease. Because they are high in fiber they also improve health of the intestinal track. Most benefits came when participants consumed at least 3 servings a day, but some studies showed that even one serving per day made a difference. Rice, cereal, pasta and flour are grains or made from grain products and are a large part of our diets. The complex carbohydrates contained in whole grains are digested slowly and adding to satiety. Quickly digested flour and sugar from white bread, pastries and rice don’t provide the same filling satisfaction as whole-wheat bread or brown rice. Whole grains actually contain higher amounts of protective antioxidants than fruits and vegetables. Consuming the whole grain actually provides more nutritional benefits that consuming each part separately, but the difference between whole grains and refined grains can be confusing. Whole grains contain an outer layer of bran, a germ containing many vitamins, minerals and antioxidants and a starchy endosperm. The bran contains B vitamins, fiber and 50 to 80 percent of the grains’ other nutrients. The germ also contains B vitamins, vitamin E, minerals, phytochemicals and antioxidants. The endosperm, containing mainly complex carbohydrates and a little protein, is the only part of the grain used in refined products such as all-purpose flour and white rice. Because the germ contains some fat, whole grain foods spoil more quickly than refined, but you can extend shelf life by storing them in the freezer or refrigerator. Removing the bran and germ gives refined grains a lighter color and texture. Many refined grains such as flour are enriched with B vitamins and iron, but are still not as nutritious as the original whole grains. It’s easy to become confused as to what products are actually contain whole grain. Many “multi-grain” foods don’t actually contain any whole grains at all. The word “whole” should be in front of the first grain, or another word such as oats, brown rice or wild rice should be the first item on the nutritional label. Terms such as “cracked wheat,” “wheat flour” or “stone-ground” do not guarantee whole grain. Try to select whole grain foods that provide at least 3 g of fiber per serving. “Whole grain” is often displayed on the front of the package. Any health claim related to whole grain requires at least 51% whole grains in the product. The following are whole grains that can easily be added to your diet.
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The Healthy Table