What is a Whole Grain?

Next time you want a snack, look at whole grains. 

There are three parts to the whole grain: the bran, the germ, and the endosperm (if it is a refined grain, they only contain the endosperm). Benefits of including whole grains in your diet include reducing the risk of heart disease, diabetes, and some cancers. 

Some whole grains you can find in your store include quinoa, oats, brown rice, barley, breads, cereals, and whole grain pastas. When you are reading food labels, make sure to look for the phrase “whole grain” on the ingredient list; also make sure to choose products that are high in dietary fiber with few added sugars.  

Just because an item states multi-grain, stone-ground, cracked wheat, 100% wheat, seven-grain and bran does not necessarily mean that it is a whole grain food. Color is also not considered a reliable way to pick a whole grain product - molasses is a good example because it gives food that dark brown color.  

Some snack options with whole grains include a whole grain pita pocket stuffed with ricotta cheese, Granny Smith apples and some cinnamon or some whole grain cereal with dried fruit and nuts.  

Many schools serve whole grain options for their food. Some of their guidelines include:   

• Offering whole grains with at least 8 grams or more per serving 
• Buying products that include the FDA-approved whole grain health claim on its packaging 
• Making sure that the first ingredient is whole grain on the ingredients list 

To get an increase in whole grains, eat more whole grain sources as opposed to refined grains, and white breads and pastas. Try to aim for at least half of a day’s grains as whole grains.  

 

Source: https://www.eatright.org/food/food-groups/grains/what-is-a-whole-grain