Making Half Whole
by Dana Denis, MSPH., RD (topic expert: nutrition)

The low-carb craze is fizzling out, so what next? Well, Americans are now looking for "healthy carbs" to include in their diets. Since most of the carbohydrates that we eat come from grains, how can Americans choose "healthy grains?" The Dietary Guidelines for Americans recommends that half of the grains you eat should be "Whole Grains."

What does it mean to be whole grain?

All grains start out as whole grains, but then go through the milling process. If after this process the grain still contains all three parts - the germ, the endosperm and the outside bran - without changing their proportions, then it can still be considered a whole grain. Refined grains have had the bran and the germ removed during the milling process, which produces a finer product and increases the shelf life of the grain.

Why should I eat whole grains?

Whole grains are a good source of fiber, but now we know that is not the only benefit. More recent research has found that whole grains also provide antioxidants, vitamins and minerals, which can protect against various diseases, including cardiovascular disease, diabetes, and certain types of cancer. These same beneficial effects are not achieved with the more refined or processed grains, which will remove the fiber and many of the nutrients.

If I choose a brown bread is it whole grain?

No. That brown bread is not necessarily a whole grain. Even wheat bread may not be "whole grain." Colorings or molasses are sometimes added to produce the brown color that makes us think it is a "healthier" choice.

Then how can I tell if a product is whole grain?

The answer always seems to lie in reading labels. Look at the ingredient list. If a whole grain is the first or second ingredient on the label it is a good source of whole grains. Look for "whole wheat" or "whole wheat flour," "whole oats," "whole rye," "whole corn," "graham flour," "oatmeal," "bulgur," "barley," "brown rice" or "wild rice." As of 2008 "sprouted wheat" is also considered to be whole grain.

Terms like "multigrain, "seven-grain," "bran," "stone-ground," "cracked wheat," "wheat flour," "enriched flour," or "100% wheat" does notmean they are "whole grains." Again, read the labels.

Whole grains less familiar to Americans are beginning to hit the grocery store shelves. Look for Amaranth, Buckwheat, Millet, Quinoa, Sorghum and Triticale.

The packaging on some products may contain a Whole Grain stamp, like those pictured here. These food manufacturers joined the Whole Grains Council and provide information about their product to the Council for evaluation to be eligible to display the stamp on their product.

If a product does not have the stamp it can still be a whole grain, but you must review the ingredient list to be sure.

Some products have begun to include information concerning whole grains on their labels, listing the amount of whole grains in "grams."

How much whole grains do I need?

This depends on age, sex and body size. A general recommendation is 3 servings a day (half of the 6 grain servings). A serving of whole grains is considered 1 slice of 100% whole grain bread or 1/2 cup of 100% whole grain hot cereal, cooked pasta, rice or other whole grain product. This serving size provides approximately 16 grams of whole grains, so if you need 3 servings a day you will need a minimum of 48 grams per day. Until all products are labeled with the gram amount of whole grains, we must rely on the generalized serving sizes of 1 slice of bread and 1/2 cup cereal or cooked grains.

How can I incorporate more whole grains in my diet?

• Choose whole grain breads, pitas or tortillas for sandwiches and wraps.
• Choose whole grain cereals or oatmeal for breakfast
• Choose whole wheat pasta or brown or wild rice versus the refined alternatives. Until you become used to the denser texture and nuttier taste, try mixing the whole grain with the refined varieties.
• Add barley or brown or wild rice to soups.
• Coat baked chicken, pork or fish in whole grain breadcrumbs, cracker crumbs or cereal crumbs.
• Experiment with whole grain flours versus refined flours in cooking and baking.
• Snack on popcorn, whole grain crackers and baked tortilla chips.

References:

1. Whole Grains Made Easy. American Dietetic Association. Available at www.eatright.org. Accessed on March 15, 2008.
2. Brannon CA. Ancient and Alternative Grains. Today's Dietitian; 2007. 9(5): 10-15.
3. Dietary Guidelines for Americans, 2005. United States Department of Agriculture. www.usda.gov. Accessed on March 18, 2008.
4. My Pyramid. United States Department of Agriculture. www.mypyramid.gov. Accessed on March 22, 2008.