When it comes to the health benefits of whole grains, the “whole” is greater than the sum of the parts. A whole-grain food is made from the entire grain kernel including the bran, germ and the endosperm. The health advantages come from the fiber, B vitamins, vitamin E, hundreds of phytochemicals, selenium, magnesium and zinc. These nutrients are found in the whole grains and work together to help and protect against chronic diseases such as heart disease, certain cancers and diabetes. It is the combination of these nutrients that helps protect against certain diseases. Health experts suggest that we aim for
three servings of whole-grain foods each day as part of the six to 11 servings of
grain products recommended in the Food Guide Pyramid.
Common examples of whole grains include whole-wheat flour, whole oats, whole-grain corn or brown rice. Less common, but equally delicious and nutritious, are barley, rye, millet, triticale, buckwheat, wheat berries, bulgur and wheat germ. Look for whole grains in products such as cereals, breads, pasta and crackers.
Here are two ways to help identify whole grains on food package labels:
n Look for the words “whole” or “whole grain” before the grain’s name in the ingredient list. This tells you that the food is made from the entire grain. The whole grain should be the first ingredient listed. The food is not considered whole grain if the whole grains are listed further down on the ingredient list. Ingredients are required to be listed in descending order by weight. If the whole grains are listed further down on the list smaller amounts have been used in the manufacturing of the product.
n Look for the whole-grain health claim. In July 1999, the Food and Drug Administration permitted a health claim that allows manufacturers to state: “Diets rich in whole-grain foods and other plant foods and low in total fat, saturated fat and cholesterol may reduce the risks of heart disease and certain cancers.”
Remember that color is not always a good indication of whole grain. Some bread that is brown is part whole wheat and part enriched flour with caramel coloring or molasses added. Although all bread is nutritious, whole grains contain more fiber, phytochemicals and other nutrients. Read the label to be sure.