WHAT ARE WHOLE GRAINS?
Whole grains, and foods made from them, consist of a grain’s entire seed, usually called the kernel. The kernel has three components—the bran, the germ, and the endosperm.
GRAINS REFINED ARE GRAINS DEPLETED
In the process of refining grains, most of the bran and some of the germ is removed, resulting in the loss of dietary fiber (also known as cereal fiber), vitamins, minerals, phytoestrogens and phenolic compounds (which act as antioxidants), and phytic acid. Refined grains include white flour, white rice, white bread and degermed corn flour. Many breads, cereals, crackers, desserts and pastries are made with refined grains.
WHOLE GRAINS PUT REFINED GRAINS TO SHAME
Whole grains are an important source of fiber and other nutrients. Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases, such as coronary heart disease, diabetes, and cancer, and also contributes to body weight management and gastrointestinal health.
GRAINS REFINED ARE GRAINS DEPLETED
In the process of refining grains, most of the bran and some of the germ is removed, resulting in the loss of dietary fiber (also known as cereal fiber), vitamins, minerals, phytoestrogens and phenolic compounds (which act as antioxidants), and phytic acid. Refined grains include white flour, white rice, white bread and degermed corn flour. Many breads, cereals, crackers, desserts and pastries are made with refined grains.
SERVING GUIDELINES
The 2010 U.S. Dietary Guidelines recommend that adults eat at least half their grains (3 to 5 servings) as whole grains. Children need 2 to 3 servings or more. Because whole grains are delicious and satisfying, it’s easy to get the recommended servings.
WHOLE GRAIN STAMP OF APPROVAL
A serving is 16 grams of whole grain ingredients. Simply eating three foods with the 100% Whole Grain Stamp or six foods with any Whole Grain Stamp will suffice. Every product bearing the Whole Grain Stamp contains at least half a serving (8g) of whole grains. Yet consumption lags far behind these recommendations. For example, the average American eats less than one daily serving of whole grains, and over 40 percent of Americans never eat whole grains at all.
TIPS FOR INCORPORATING WHOLE GRAINS INTO YOUR DIET
• Enjoy breakfasts that include whole-grain cereals, such as bran flakes, shredded wheat or oatmeal like Simply Fit Hot Cereals.
• Substitute whole-wheat toast or whole-grain bagels for plain bagels. Substitute low-fat bran muffins for pastries.
• Make sandwiches using whole-grain breads or rolls. Switch out white-flour tortillas with whole-wheat versions.
• Replace white rice with brown rice, wild rice, kasha or bulgur.
• Emphasize wild rice or barley in soups, stews, casseroles and salads.
• Add whole grains, such as cooked brown rice or whole-grain breadcrumbs, to ground meat or poultry for extra body.
• Eat Simply Fit Popcorn, replace crackers with Harvest Grain Crackers, and swap out Simply Fit Cookies for regular cookies or treats.
• Use rolled oats or crushed bran cereal in recipes instead of dry breadcrumbs.
Eating whole grains not only ensures that you get more health-promoting nutrients but also helps make your meals and snacks more interesting.
Helpful links:
www.wholegrainscouncil.org
www.quakeroats.com
www.wholegrainnation.eatbetteramerica.com
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