What are Whole Grains?

Whole grains are made up of the bran, germ, and endosperm. The bran contains fiber, and the germ contains beneficial vitamins and phytochemicals. Refined grains are only made up of the endosperm, which contains starch and some vitamins. Regularly consuming whole grains can help reduce the risk of heart disease, diabetes, and some cancers. Some examples of whole grain foods include quinoa, oats, brown rice, whole grain pastas, whole grain bread, and whole grain cereals.

How to find whole grains in the store:

Not all foods that look like they contain whole grains contain them. Many times, molasses will be added to foods to make them look darker even though the foods are actually made with refined grains. Varieties like multigrain, stone ground, 100% wheat, seven grain, and bran aren’t usually whole grain foods. Look for the words “whole grain” listed first when reading food labels to find products that are whole grain. It can also be helpful to look for products with more fiber and less added sugar.

Incorporating whole grains:

Once you buy whole grains, try to incorporate them into more meals and snacks. If your family is hesitant to switch to whole grains, mix whole grains and refined grains until everyone adjusts. Overall, aim for half of your intake of grains to be made up of whole grains.

For more information, visit: https://www.eatright.org/food/nutrition/healthy-eating/what-is-a-whole-grain