Whole Grains and Your Health

Ask our expert how to add them to your diet

• I’ve read that whole grains are an important part of a balanced diet. What exactly are whole grains?
  
• What foods are considered whole grains?
  
• How do I know if a food is a good source of whole grains?
  
• My registered dietitian said whole grains provide many benefits for my body. How will a diet rich in whole grains improve my health?
  
• How many servings of whole grains should I eat each day to get the health benefits of these foods?
  
• What are some good ideas for boosting my whole-grain intake?
  
• Does the malted barley in beer count?
  

Q: I’ve read that whole grains are an important part of a balanced diet. What exactly are whole grains?

A: A grain is “whole” when the entire grain seed is retained: the bran, germ and the endosperm. The bran and germ are rich in fiber and nutrients and are removed in the refining process. The endosperm, which contains starch and protein, is left behind.

Q: What foods are considered whole grains?

A: Some examples of whole-grain foods include oats, barley, whole wheat, brown rice, quinoa, popcorn, rye, amaranth, buckwheat (kasha), flaxseed, millet and spelt. These foods retain more of the nutrient-dense bran and germ. Highly processed grains, like white bread and snack foods made from white flour, are stripped of the bran and germ.

Q: How do I know if a food is a good source of whole grains?

A: Unfortunately, it may not be easy to determine if a food is made from whole grains or refined grains by reading the label. Use these strategies when shopping:

• Look for foods which list whole grain(s) as the first ingredient(s).
• Look for whole-grain products that contain at least 2 grams or more of fiber per serving since whole-grain foods are rich in fiber.
• Look for items that display the health claim “Diets rich in whole-grain foods and other plant foods and low in total fat, saturated fat and cholesterol my help reduce the risk for heart disease and certain cancers.”
• Look for whole-wheat pasta that lists whole-wheat flour as the first ingredient.

Q: My registered dietitian said whole grains provide many benefits for my body. How will a diet rich in whole grains improve my health?

A: Whole grains are an excellent source of fiber, thiamin, riboflavin, niacin, vitamin E, folate, magnesium, phosphorus, selenium, zinc, iron, potassium and phytosterols. Research has shown that consuming a diet rich in whole grains is associated with a lower risk for obesity, stroke, heart disease and type 2 diabetes.

Q: How many servings of whole grains should I eat each day to get the health benefits of these foods?

A: Three servings of whole-grain foods should be a minimum intake each day. Whole grains should be substituted for refined carbohydrates whenever possible. The following list provides examples of one serving size:

• 1 slice of whole-grain bread
• ½ whole-grain English muffin, bagel or bun
• 1 ounce of ready-to-eat whole-grain cereal
• ½ cup of oatmeal, brown rice or whole-wheat pasta (cooked)
• 3 cups of popcorn

Q: What are some good ideas for boosting my whole-grain intake?

A: Try these tips to increase whole grains in your diet:

• Eat whole-grain breakfast cereals (oatmeal, wheat flakes, muesli, barley flakes)
• Instead of breads, rolls, buns, muffins, tortillas and crackers made from refined grains, switch to whole-grain ones
• Use brown rice instead of white rice
• Add barley to soups and stews
• When baking, substitute whole-wheat flour for white or unbleached flour
• Eat popcorn as a snack in place of pretzels made from white flour

Q: Does the malted barley in beer count?

A: Sorry, there is no fiber in beer.

This page last updated 6/24/09 02:25 PM