Health professionals are urging us to ensure at least half of the grains we eat are whole grains. So what is a whole grain? And how do we know if we are eang it?
If these two questions have you stumped, don’t worry, you are not the only one. A quick visit to www.wholegrainscouncil.org should give us the answers we are looking for.
All grains begin as whole grains. In their natural state growing in the fields, whole grains are the entire seed of a plant. This seed (or kernel) is made up of three key parts: the bran, the germ, and the endosperm. Whole grains contain all three parts of the kernel. Refining normally removes the bran and the germ, leaving only the endosperm.
Without the bran and germ, about 25% of a grain’s protein is lost, along with at least 17 key nutrients. Processors add back some vitamins and minerals to enrich refined grains, so refined products still contribute valuable nutrients. But whole grains are healthier, providing more protein, more fiber and many important vitamins and minerals.
Whole grains may be eaten whole, cracked, split or ground. They can be milled into flour or used to make breads, cereals and other processed foods.
Many of us are confused about what “a serving” or “three servings” of whole grains actually means. You can count a serving of whole grains as 16 grams (16g) of whole grain ingredients. A small amount of whole grain translates into big health benefits. Sixteen grams of whole wheat flour, for instance, would equal about one and half tablespoons.
How do we know if we are eating them? More and more products are using Whole Grain Stamps to help you quickly and easily find whole grain options.
Whole grain products can also be identified by the ingredients list. Typically, if the ingredient lists “wholewheat,” “wholemeal,” or “whole corn” as the first ingredient, the product is a whole grain food item. On the other hand, terms such as “enriched” and “bromated,” among others, could indicate that the food lacks wholegrain.
