In the aftermath of the low-carb diet trend, grains are making a comeback. In fact,
whole grains are finally receiving some well-deserved recognition. Research has clearly shown that eating a diet rich in whole grains is associated with significant health benefits, including reduced risk of heart disease, certain types of cancer, and type 2 diabetes, and may also help in weight management.
The evidence of the benefits of whole-grain foods was so convincing that the 2005 Dietary Guidelines for Americans went beyond the previous 2000 guidelines and now urge consumers to consume at least three servings of whole grains per day on the basis of research that links the greatest health benefits to three servings of whole-grain foods. For younger children the recommendation is to gradually increase whole grains in their diets as they grow. Regardless of age, all Americans should strive to get at least half their grains as whole grains. Most Americans currently consume less than a single serving of whole grains daily.
“With the decline of low-carbohydrate diets, grains are slowly coming back to the plate,” says Julie Jones, a professor of nutrition at the College of St. Catherine in St. Paul, Minn. “This is a great opportunity to educate the public about choosing whole grains for at least half of their servings of grain foods.”
More than Just Fiber
Consumers typically associate whole grains with fiber and may mistakenly believe they can leave out whole grains if they get their fiber from other foods. “Whole grains are much more than a vehicle for fiber,” says Joanne Slavin, a professor of nutrition specializing in whole-grain foods at the University of Minnesota. “Actually, a whole-grain food, such as bread or cereal, is not always a significant source of fiber.”
Research demonstrates that the health-promoting benefits of whole grains are attributed to more than just fiber. Slavin explains that these health advantages are largely associated with the “package” of nutrients in whole grains. In addition to providing fiber, whole-grain foods provide vitamins, minerals, literally hundreds of phytonutrients, including phytoestrogens, antioxidants, polyphenols, and beneficial enzyme inhibitors. Phytonutrients are substances in plant-based foods with physiologically active components that have functional health benefits.
“The individual components of whole grains have an additive and synergistic effect. It's the combination and interactions between components that we believe provide the protection against disease. Whole grains are an example of how the whole (grain) is often greater than the sum of its parts,” says Slavin.
The fiber content of different whole-grain foods can vary considerably, between 0.5 and 4 grams of fiber per serving, depending on the food category and serving size. Grain foods with more than 4 grams of fiber usually contain an isolated fiber source, such as bran, and may not be considered whole grain.
Yet, nearly all consumers and even many health professionals are not aware that whole grains deliver as many, if not more, phytochemicals and antioxidants as do fruits and vegetables, says Jones. “In addition, some of the phytonutrients in whole grains are unique to grains and cannot be obtained by eating only fruits and vegetables.”
Whole Grain Basics
Whole grains are the entire seed of plants and are more than just fiber. This seed, also known as the kernel, is made up of three key parts: the bran, the germ, and the endosperm.
Whole grains may be eaten whole, cracked, split, flaked, or ground. Most often, they are milled into flour and used to make breads, cereals, pasta, crackers, and other grain-based foods. Regardless of how they are handled, whole grains, or foods made from whole grains contain the essential parts and naturally occurring nutrients of the entire grain seed. A whole-grain food product must deliver approximately the same proportions of bran, germ, and endosperm — and the same balance of nutrients — found in the original grain seed.
A whole grain can be a single food, such as oatmeal, brown rice, barley, or popcorn, or an ingredient in another food such as bread or cereal. Whole grains include whole wheat, whole oats/oatmeal, whole-grain corn, popcorn, brown rice, whole rye, whole-grain barley, wild rice, buckwheat, triticale, bulgur (cracked wheat), millet, quinoa, and sorghum. Other less common whole grains include amaranth, emmer, farro, grano (lightly pearled wheat), spelt, and wheat berries. For children, whole-grain cereals are the number one source of whole grains.
Whole vs. Refined Grains
When a grain is refined, most of the bran and some of the germ is removed, resulting in losses of fiber, B vitamins, vitamin E, trace minerals, unsaturated fat, and about 75 percent of the phytonutrients. To help compensate for these losses, many refined grains are enriched with vitamins and minerals at the levels found naturally in the whole grain. Compared to refined grains, most whole-grain foods provide more protein, fiber and other traditional nutrients, including calcium, magnesium, and potassium, in addition to many plant phytonutrients. Presently, this is an important reason to include refined grain products, since whole grains are generally not fortified with folic acid.
By law, enriched refined grains are fortified with folic acid, which makes refined-grain products an important source of folic acid, a B vitamin associated with decreased risk of birth defects like neural tube defects (NTD) and of heart diseases. With the exception of many ready-to-eat breakfast cereals, most whole-grain foods are not fortified with folic acid or other vitamins and minerals.
In consideration of consumers' varying preferences, some prepared foods such as breads and pastas have a more pleasing texture when at least some of the grains are refined. As long as an adequate amount of whole grains are included in the diet there is a place for refined grains, too.
Current intake of whole grains is much less than the recommended three daily servings. Unlike other dietary recommendations that often require major changes in food choices, eating more whole grains involves only a simple switch. With awareness and education, along with increased availability of easy-to-identify whole-grain products, consumers can easily reach their whole-grain goal.
Whole Grains Linked to Better Health
Heart disease
Evidence clearly points to an association between consuming whole grains as part of a low-fat diet and lower risk of heart disease. Low-fat diets rich in whole-grain foods tend to decrease LDL cholesterol and triglycerides.
Diabetes
Increased intake of whole grains and fiber in combination with a low-fat diet has been associated with managing risk factors accompanying diabetes. Whole grains appear to improve glucose responses and decrease insulin sensitivity.
Cancer
Whole-grain foods may reduce the risk of cancer by a variety of mechanisms. Fiber and certain starches found in whole grains ferment in the colon to help improve gastrointestinal health. Whole grains also contain antioxidants that may help protect against oxidative damage. Some scientists believe that other substances in whole grains may affect overall hormone levels and possibly lower the risk of hormone-related cancers like breast cancer.
Weight management
Studies show that people who eat whole grains in place of fattier foods tend to weigh less and typically gain less weight over time than those who do not. In addition, whole grains may help to satisfy hunger for longer periods, resulting in people eating less.
Help Wanted: Finding Whole Grains
According to current estimates, whole grains make up about 10 percent of grains on supermarket shelves. This number is expected to grow, especially as whole-grain cereals, breads and pastas continue to become more available. At a time when consumers are urged to eat at least three servings of whole grains per day, it can be challenging to find them. Here are some clues:
If the product contains whole grains the ingredient statement will list it under names such as whole wheat flour, whole oats, or whole grain corn. Hint: look for the phrase “whole grain” or “whole” before the grain's name and look for this to be the first ingredient. While this method is useful, foods made with several different whole grains noted further down on the list of ingredients may also qualify as a whole-grain food. If there are many whole grains listed, the product is probably whole grain even if the first ingredient is a refined grain.
Some descriptive words in the product's name, such as stone-ground, multi-grain, 100 percent wheat, or bran, do not necessarily indicate that a product is whole grain. Words to look for include “whole grain” or “100 percent whole wheat.” Even so, it's wise to look beyond the product's name.
The color of the product does not signal whole grain. Bread is often brown because molasses or caramel coloring has been added. Many whole-grain products, like cereals, are light in color. Despite popular beliefs, whole-grain foods are not dry or gritty. Some whole-grain foods may be more dense with a pleasant “nutty” flavor.
Based on significant scientific agreement, a food manufacturer may choose to include a health claim that links a diet rich in whole grains to reduced risk of heart disease and some types of cancer. To qualify for this claim, a product must contain all portions of the grain kernel, contain at least 51 percent whole grain by weight, and meet specified levels for fat, cholesterol, and sodium. Labels might read, “Diets rich in whole-grain foods and other plant foods and low in total fat, saturated fat, and cholesterol may reduce risk of heart disease and some cancers.”
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Source for kernel diagram:
http://wbc.agr.mt.gov/Consumers/
diagram_kernel.html | Bran: The multi-layered outer skin of the kernel that helps to protect the other two parts of the kernel from sunlight, pests, water, and disease. It contains important antioxidants, iron, zinc, copper, magnesium, B vitamins, fiber, and phytonutrients. Germ: The embryo, which, if fertilized by pollen, will sprout into a new plant. It contains B vitamins, vitamin E, antioxidants, phytonutrients, and unsaturated fats. Endosperm: The germ's food supply, which, if the grain were allowed to grow would provide essential energy to the young plant. As the largest portion of the kernel, the endosperm contains starchy carbohydrates, proteins, and small amounts of vitamins and minerals. |
