The idea of whole grains can be confusing - does "whole grain" mean "more fiber"? Are they necessarily healthier? According to the Dietary Guidelines for Americans, we should be eating three or more servings of whole-grain products every day. But what exactly is a whole grain?
"Whole grain" refers to products that contain all three parts of the grain seed: the bran (outside), the endosperm (middle) and the germ (center). A serving of whole grain is equal to: 1 slice of whole-grain bread, 1/2 cup cooked brown or wild rice, 1/2 cup cooked whole-grain pasta, 3/4-1 cup of cold cereal made from whole-grains like oats, or 1/2 of a whole grain hamburger bun or English muffin.
Be cautious about reading labels on the front of food packages -- they are meant to catch your eye and can sometimes be misleading when it comes to whole grains. Some terms that may not necessarily mean whole grain are: 100% wheat, multigrain, stone-ground and enriched. Instead, look for these terms in the first few ingredients listed near the nutrition facts label: whole wheat, whole oats, whole rye, brown rice, whole-grain corn and hulled barley. Another good quick tip for helping to identify whole grain foods is to look for foods where you can actually see the grain as well.
Here are some simple substitutions to turn your refined grain diet options into whole grains:
- Instead of white rice, choose brown rice
- Instead of enriched all-purpose flour, use whole wheat flour
- Instead of oat bran, choose whole, steel cut, quick or instant oats
- Instead of pretzels or chips choose popcorn
- Instead of white bread, pick 100% whole-wheat, whole-grain or whole rye bread
- Instead of crackers made from enriched flour, choose whole-grain crackers
- Instead of enriched or semolina pasta, choose whole wheat pasta
For more facts on whole grains, and tips on how to incorporate them into your meal plans, check out the following articles:
Fiber In Your Diet
