Submitted by YHR on Thu, 09/22/2011 - 10:36
In honor of Whole Grains Month, we answer some of the most frequently asked questions about this essential part of a healthy diet.
What are Whole Grains?
Whole grains, or foods made with whole grains, contain all the essential parts and naturally-occurring nutrients of the entire grain seed. Even if the grain has been cracked, crushed, rolled, extruded, and/or cooked, whole grain food products should deliver approximately the same rich balance of nutrients that are found in the original grain seed.
Examples of whole grains include:
Amaranth, barley, buckwheat, corn (including cornmeal and popcorn), millet, oats (including oatmeal), quinoa, rice (including brown, colored and wild), rye, sorghum, and wheat (including cracked wheat, bulgur, spelt and wheatberries).
What Is a Serving of Whole Grains?
According to the 2005 Dietary Guidelines for Americans, a serving of whole grain is defined as any of the following, all of which are 100% whole grain foods:
• 1/2 cup cooked 100% whole-grain pasta
• 1/2 cup cooked brown rice or other cooked grain
• 1/2 cup cooked hot cereal, such as oatmeal
• 1 ounce uncooked whole grain pasta, brown rice or other grain
• 1 slice 100% whole grain bread
• 1 very small (1 oz.) 100% whole grain muffin
• 1 cup 100% whole grain ready-to-eat cereal
But these guidelines don’t take into account some 100% whole grain foods such as crackers, waffles, granola bars, etc. They also don’t address the large range of foods that might contain significant amounts of whole grain along with some refined grain. It's only logical that you'd have to eat a larger amount of those foods to get the same amount of whole grain.
In all cases, you can count one serving of whole grains as 16 grams (16g) of whole grain ingredients. It doesn’t take large volumes of whole grains to reach this healthy threshold; 16 grams of whole wheat flour, for instance, would equal about one and half tablespoons.
Many foods now use stamps declaring “100% Whole Grain” – indicating they contain a full serving, or 16g of whole grains – or “Whole Grain” – containing at least half a serving, or 8g of whole grains. Using these labels, you can get your recommended three servings of whole grain each day by eating three foods with the 100% Stamp, or six foods with any Whole Grain Stamp.
What are the Health Benefits of Whole Grains?
Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases (1). The benefits of whole grains most documented by repeated studies include:
• Stroke risk reduced 30-36%
• Type 2 diabetes risk reduced 21-30%
• Heart disease risk reduced 25-28%
• Lower cholesterol
• Better weight maintenance
Other benefits indicated by recent studies include:
• Reduced risk of asthma
• Aid in digestion
• Better blood sugar management
• Healthier carotid arteries
• Reduction of inflammatory disease risk
• Lower risk of colorectal cancer
• Healthier blood pressure levels
• Less gum disease and tooth loss
One of the main contributing components to the health benefits of whole grain is fiber. A recent NIH-AARP Diet and Health Study (2) of 400,000 people over eleven years found that as fiber intake increased, the risk of dying from a range of diseases decreased. The strongest associations were observed for fiber from grains.
In addition to fiber, whole grains also provide antioxidants, B vitamins, iron, selenium, and magnesium.
While benefits are most pronounced for those consuming at least 3 servings of whole grains daily, some studies show reduced disease risks from as little as one serving daily. The message: every whole grain in your diet helps!
(1) http://www.wholegrainscouncil.org/whole-grains-101/what-are-the-health-b...
(2) Archives of Internal Medicine, doi:10.1001/archinternmed.2011.18
“Dietary Fiber Intake and Mortality in the NIH-AARP Diet and Health Study”
I have heard that the wheat that is grown today (even organic) is Genetically Modified and should not be eaten. It has caused weight problems, asthma, acid reflux, prediabetic states, etc. in people. Dr. William Davis has a book out about the Wheat Loss diet and discusses these things.
It does seem like there is a conflict about whole grains. We are even encouraged to eat organic meat from cows that fed on grass not whole grains. So why do we, as humans, need to feed on whole grains?
Most of the negatives that you mention, such as weight gain and cravings, are usually associated with processed, simple carbohydrates, such as bread, pasta, crackers, etc. that are made from white or enriched flour. A small percentage of people have gluten intolerance and need to avoid wheat and certain whole grains, and others who have candida may need to monitor any carb intake, but for the most part whole grains are the basis of healthy, wholesome diet.
Why are we getting mixed messages on eating grains...Many are saying they are making us fat..they feed fungus and are filled with fungus. Breads and grains are possibly the worst foods we can eat? A guy just on TV last week talking about how bad grains are for us and how they are making America fatter. I have to say I feel better not eating bread or grains but my body craves it like I'm addicted?
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