If you're like many Americans, you understand the importance of eating whole grain foods. You might have read the American Cancer Society's recommendation to eat more of them as a way to lower your risk of cancer. Or maybe you've heard that the National Institutes of Health suggests that eating three servings every day may offer protection against atherosclerosis, obesity and diabetes. Most Americans (91 percent, according to a nationwide survey) say they'd like to include more of them in their diet. Yet the diet of an average American includes only about 1 percent of these important foods. Why? Maybe we're just confused. The National Center for Nutrition & Dietetics reports that about 70 percent of consumers don't understand which foods are in the "whole grains" category.
The Food and Drug Administration (FDA) stipulates that any food labeled "whole grain" must contain 51 percent or more whole-grain ingredients (by weight). This is a reference to the entire edible part of a grain, including the germ, which is actually the sprout of a new plant; the endosperm, where the grain stores its energy; and the bran, the grain's high-in-nutrients outer layer. But refined or processed grain products -- such as bleached flour and white bread -- have the bran and germ portion of the grain removed during milling. This process makes grain lower in fiber and removes about 80 percent of the nutrients.
Whole grains, on the other hand, provide a number of nutritional benefits. According to the American Cancer Society, they may reduce risk of developing colorectal, stomach and endometrial cancers, as well as reducing risk of heart disease They also have a positive effect on carbohydrate metabolism and control of blood sugar, which may decrease risk of developing adult-onset (Type II) diabetes.
But how do you know if you're eating whole grains? Any grain -- wheat, barley, corn, millet, oats, rice, rye -- can be refined, so don't assume if you're eating wheat bread, for example, that your sandwich is made from unmilled grains. It's not "whole-wheat bread" unless it's been made with 100 percent whole-wheat flour; if the label reads simply "wheat bread," the product may have been made with combination of whole-wheat and refined white flour. And don't judge by appearances: Brown bread, often assumed to be healthier, may be that color because of added molasses or caramel coloring, not because it's a whole-grain product.
It may seem obvious, but the only way to know for sure is to check the "Nutrition Facts" label on the package. The first ingredient listed is the ingredient found in the largest quantity in that food item. Look for the word "whole" in the first few ingredients (e.g., whole wheat, whole oats, whole-grain corn, whole rye). Check also when foods contain barley, brown rice, bulgur, quinoa, amaranth, buckwheat and millet to see if they've been refined.
Breads and breakfast cereals (like oatmeal, bran flakes and shredded wheat) provide most of the whole grains in the typical American diet. But don't forget the others: Barley or quinoa (a tiny, bead-shaped grain that takes half the cooking time of rice) is great in soups, and bulgur (wheat kernels) is delicious in salads. Try whole-wheat pasta, or side dishes like brown rice or corn. You even can get whole grains in snacks, such as whole-wheat crackers or air-popped popcorn.
In addition to lowering your risk of developing cancer and heart disease, minimally processed grains are a low-fat source of complex carbohydrates, which fuels your body, and they contain substantial amounts of fiber, which is important for gastrointestinal health. And fiber not only helps keep your digestive system in top condition, it also helps you feel full on fewer calories. In fact, a USDA study found that people who consumed 18 to 36 grams of fiber a day absorbed 130 fewer daily calories.
The American Cancer Society's dietary recommendation is three servings of whole grains per day. So what's one serving? It could be one slice of whole-wheat bread, a half-cup of cooked oatmeal or pasta, half an English muffin, three to four small crackers, or a half-cup of popped popcorn. Natural-fiber nutritional supplements also can help increase your fiber intake.
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