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What are Whole Grains?<\/h2>\n\n\n\n
Whole grains are the natural form in which grains are harvested before processing. The grain contains three parts to each kernel\u2013 the bran, germ, and endosperm. <\/p>\n\n\n\n
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- The bran is the outer layer of the grain, and it contains most of the grain\u2019s fiber. It also provides B vitamins, minerals, and antioxidants. <\/li>\n\n\n\n
- The germ is a small inner portion that helps the grain grow new plants and is a good source of fats and vitamin E.<\/li>\n\n\n\n
- The endosperm makes up the bulk of the inner grain. It primarily contains carbohydrates along with some vitamins and minerals (1<\/a>, 2<\/a>). <\/li>\n<\/ul>\n\n\n\n
All three of these components must still be intact for a grain to be considered a whole grain (2<\/a>). Examples of whole grains include brown rice, barley, oatmeal, and whole wheat bread.<\/p>\n\n\n\n
Whole Grains vs. Refined Grains<\/h3>\n\n\n\n
Many grains are milled to remove the bran and germ, leaving only the endosperm. This results in a refined grain. Examples of refined grains include white bread, white rice, and white pasta. <\/p>\n\n\n\n
Since the bran and germ contain protein, fiber, vitamins, and minerals, the refined grain is lower in nutrients and fiber (2<\/a>). <\/p>\n\n\n\n
Due to the loss of nutrients during processing, many refined grains are now \u201cenriched\u201d with important vitamins and minerals. This is done in an effort to improve the nutritional quality of the grains, though enriched grains don\u2019t have as many nutrients as whole grains (2<\/a>). <\/p>\n\n\n\n
Refined grains are popular because they are affordable, accessible, and shelf stable. In addition, they require less cooking time, and many people prefer the taste and texture (1<\/a>). <\/p>\n\n\n\n
Whole Grain vs. Whole Wheat<\/h3>\n\n\n\n
You may have seen lots of different terms labeling whole grain products in the grocery store- \u201cwhole wheat,\u201d \u201cmultigrain,\u201d \u201ccontains whole grains,\u201d but what\u2019s the difference?<\/p>\n\n\n\n
Whole grain is the umbrella term for any grain that is unprocessed and in its natural form. This includes wheat and non wheat grains, like oats and rice. Whole wheat is simply a term used to describe unprocessed wheat\u2013 essentially whole grain wheat (2<\/a>). <\/p>\n\n\n\n
Multigrain describes grain products that contain more than one type of grain. For example, multigrain bread may have enriched white flour and whole wheat flour. Similarly, products can be labeled as \u201ccontains whole grains,\u201d which means that only a portion of the food is made with whole grains.<\/p>\n\n\n\n
This marketing can make it confusing to shop for whole grain products. You can use two strategies to identify if a product is completely whole grain. <\/p>\n\n\n\n
First, look for claims on the food packaging stating \u201c100% whole grain.\u201d You may see this on a bread, cracker, or breakfast cereal box. You\u2019ll find the whole grain stamp on many packages\u2013 a yellow rectangular graphic that tells how much whole grain is in a product (1<\/a>).<\/p>\n\n\n\n
If this claim is not listed, you can look at the ingredient list on the nutrition label. Look for whole grains as the first ingredient, and ensure no refined grains are on the list, like enriched white flour (1<\/a>). <\/p>\n\n\n\n
5 Health Benefits of Whole Grains<\/h2>\n\n\n\n
Whole grains are packed with beneficial nutrients like fiber, vitamins, minerals, antioxidants, and phytochemicals. A diet rich in whole grains is known to help reduce the risk of heart disease, type 2 diabetes, and cancer while reducing inflammation and improving digestion (1<\/a>).<\/p>\n\n\n\n
But how many whole grains should you eat daily to reap these health benefits? The Dietary Guidelines for Americans recommend individuals consume at least half of their grains in the form of whole grains (3<\/a>). <\/p>\n\n\n\n
Most adults need 6-10 servings of grains daily, so aim for at least 3-5 servings of whole grains. One serving of whole grains is equivalent to one ounce (one slice of bread or \u00bd cup of cooked grain like rice or pasta). One ounce contains 15 grams of whole grains (4<\/a>).<\/p>\n\n\n\n
Heart Disease<\/h3>\n\n\n\n
Studies have found that the dietary fiber in whole grains is associated with a reduced risk of developing heart disease. Eating 2.5 servings of whole grains daily can reduce the incidence of heart disease by up to 37% (5<\/a>). <\/p>\n\n\n\n
Whole grains have other benefits for heart health. Eating 28-30 grams of whole grains per day (or around two 1-ounce servings) can help lower cholesterol levels. This is due to whole grains’ soluble fiber and phytosterol content, both of which help bind and eliminate cholesterol from the digestive tract (5<\/a>). <\/p>\n\n\n\n
In addition, the phytochemicals, or beneficial plant compounds, in whole grains can help lower blood pressure, which reduces the risk of stroke (5<\/a>).<\/p>\n\n\n\n
Type 2 Diabetes<\/h3>\n\n\n\n
Research shows that eating 2-3 servings of whole grains every day significantly lowers the risk of type 2 diabetes. In addition, just 1.5 servings of whole grains daily has been shown to lower blood glucose and insulin levels (5<\/a>). <\/p>\n\n\n\n
This benefit is likely related to the insoluble fiber in whole grains. This type of fiber can slow the rate of digestion, which helps keep blood sugar stable and prevent spikes. <\/p>\n\n\n\n
In addition, some of the micronutrients present in whole grains, like chromium and magnesium, are known to have blood sugar-lowering benefits (5<\/a>).<\/p>\n\n\n\n
Digestion<\/h3>\n\n\n\n
Whole grains are fiber-rich, which can help with digestive health by improving constipation and increasing healthy gut bacteria (6<\/a>). <\/p>\n\n\n\n
A long-term high fiber diet has been shown to reduce the risk of developing inflammatory bowel diseases like Crohn\u2019s disease (7<\/a>). <\/p>\n\n\n\n
However, whole grain foods may not be best in large amounts for people who already have gastrointestinal conditions. For example, those with Crohn\u2019s disease or IBS may struggle with tolerating the fiber in whole grains and may need to limit their intake. <\/p>\n\n\n\n
People with celiac disease, gluten sensitivity, or a wheat allergy need to be cautious around whole grains because many contain wheat and gluten. <\/p>\n\n\n\n
Inflammation<\/h3>\n\n\n\n
Whole grains have been shown to reduce markers of inflammation in the body. This has been studied particularly in people at risk of developing metabolic syndrome (8<\/a>, 9<\/a>). <\/p>\n\n\n\n
Chronic inflammation can contribute to a number of diseases, like diabetes and rheumatoid arthritis. One study looked at deaths from inflammatory diseases and found that women with the highest whole grain intake had a 35% reduced risk of mortality from inflammatory conditions (10<\/a>). <\/p>\n\n\n\n
Cancer<\/h3>\n\n\n\n
A diet rich in whole grains may reduce the risk of certain types of cancers. When compared to people with minimal intakes of whole grains, people who ate more whole grains had lower rates of colorectal, gastric, and pancreatic cancer (5<\/a>). <\/p>\n\n\n\n
This reduced risk is thought to be due to the polyphenols, antioxidants, and minerals found in whole grains (5<\/a>). More research is needed to better understand this link.<\/p>\n\n\n\n
Common Whole Grains<\/h2>\n\n\n\n
You may be wondering which grains are classified as whole grains. Below is a list of common whole grains (2<\/a>). Keep in mind the healthiest whole grains are ones that are minimally processed. <\/p>\n\n\n\n
Products made from whole grain flour, like crackers, bread, and pasta can be great ways to increase whole grain intake. Try to choose products with limited added sugars and salt to maximize the health benefits of whole grains. <\/p>\n\n\n\n
\nAmaranth<\/h3>\n\n\n\n
Amaranth is a pseudo-grain, meaning it is not in the grain family but has very similar nutritional value to grains, so it\u2019s generally cooked and eaten like a grain. It\u2019s gluten-free and is higher in protein than most grains. <\/p>\n<\/div><\/div>\n\n\n\n
\nBarley<\/h3>\n\n\n\n
This gluten-containing grain is large and chewy, adding a delicious texture to soups and grain bowls. It takes longer to cook than most whole grains. <\/p>\n<\/div><\/div>\n\n\n\n
\nBuckwheat<\/h3>\n\n\n\n
Commonly used in soba noodles and gluten-free pancakes, buckwheat is an antioxidant-rich carb that is not technically a grain. <\/p>\n<\/div><\/div>\n\n\n\n
\nBulgur<\/h3>\n\n\n\n
Bulgur is made by boiling wheat kernels and then drying and grinding them up into smaller pieces. It is quick-cooking and known for being the star of the popular Mediterranean dish, tabbouleh. <\/p>\n<\/div><\/div>\n\n\n\n
\nCorn<\/h3>\n\n\n\n
Yes, corn is technically a whole grain! Corn on the cob, popcorn, and corn tortillas are very easy ways to incorporate whole grains into your diet.<\/p>\n<\/div><\/div>\n\n\n\n
\nFarro<\/h3>\n\n\n\n
This ancient grain is a type of wheat, also known as emmer. Similar in taste and texture to barley, farro is chewy and nutty. <\/p>\n<\/div><\/div>\n\n\n\n
\nFreekeh<\/h3>\n\n\n\n
Freekeh is a type of wheat that has a unique smoky flavor. This whole grain is often available at health food stores. <\/p>\n<\/div><\/div>\n\n\n\n
\nKamut<\/h3>\n\n\n\n
Kamut is another ancient grain that is a type of wheat. It\u2019s known for its rich flavor. <\/p>\n<\/div><\/div>\n\n\n\n
\nMillet<\/h3>\n\n\n\n
Millet is a whole grain found in many colors and varieties. It\u2019s a staple in many cuisines, including in India and China. <\/p>\n<\/div><\/div>\n\n\n\n
\nOats<\/h3>\n\n\n\n
Commonly eaten for breakfast and baked goods, oats are available in many forms and are versatile. <\/p>\n<\/div><\/div>\n\n\n\n
\nQuinoa<\/h3>\n\n\n\n
Eaten by the ancient Incas, quinoa <\/a>is another pseudo grain known for its small, round, and fluffy kernels. <\/p>\n<\/div><\/div>\n\n\n\n
\nRice<\/h3>\n\n\n\n
Whole grain rice comes in many colors- brown, black, red, and many more. Wild rice is considered a whole grain. Look for whole grain versions of basmati and jasmine rice<\/a> as well. <\/p>\n<\/div><\/div>\n\n\n\n
\nRye<\/h3>\n\n\n\n
Rye is a gluten-containing whole grain commonly eaten in Northern Europe as bread or crackers. Its fiber content makes it a great choice if you\u2019re concerned about your blood sugar.<\/p>\n<\/div><\/div>\n\n\n\n
\nSorghum<\/h3>\n\n\n\n
Sorghum, most commonly eaten in the US as a gluten-free flour, has many applications. It can even be popped like popcorn!<\/p>\n<\/div><\/div>\n\n\n\n
\nSpelt<\/h3>\n\n\n\n
Spelt is a type of wheat that has more protein than other whole grains. <\/p>\n<\/div><\/div>\n\n\n\n
\nTeff<\/h3>\n\n\n\n
Teff is a tiny, iron-rich grain commonly used in Ethiopia and comes in many colors. <\/p>\n<\/div><\/div>\n\n\n\n
\nTriticale<\/h3>\n\n\n\n
Triticale comes from a hybrid plant of wheat and rye. <\/p>\n<\/div><\/div>\n\n\n\n
\nWheat<\/h3>\n\n\n\n
Wheat is one of the most common whole grains eaten and is often ground into flour to be used in baked goods like bread. Wheat berries are wheat kernels that have not been ground into flour. These can be cooked and eaten as hot cereal or added to salads.<\/p>\n<\/div><\/div>\n\n\n
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