A whole grain is defined as an unprocessed kernel or the entire plant seed, but excludes seeds, nuts and legumes (these are classified differently). A whole grain consists of three layers: the germ, the endosperm, and the bran. The nutrient rich core or germ contains antioxidants, Vitamin E, B vitamins, and healthy fats. The endosperm or middle layer provides the carbohydrate and proteins, while the bran or outer fiber-rich layer provides B vitamins and trace minerals.
When a grain is processed, such as white bread or rice, the endosperm is the only layer that remains. The FDA mandates that the vitamins and minerals must be added back to the product to a level equivalent to the original grain, a process called enrichment. Often processed grains have higher nutrient content via this enrichment, but the grain lacks valuable fiber. Additionally, I prefer to seek unprocessed, unrefined, and “whole” foods.
Courtesy Oldways and the Whole Grains Council, wholegrainscouncil.org
So how do you identify whole grains? First, the Nutrition Facts label can allude to it by the fiber content. For instance, if a slice of bread has over 2.5 grams of fiber, then it probably contains whole grains. However, it does not mean it is 100% whole grain. A good example is 12-grain breads: You assume by the name that it must be 100% grains…WRONG! Second, you can read the ingredient list and decipher if all the grains listed are described as “whole”. Finally, the Whole Grain Council has established whole grain stamps so that the consumer can easily recognize sources of whole grains. These stamps (shown below) are becoming universal on products and manufacturers seek this stamp. The easiest method to determine a whole grain is by the yellow “postage” stamp on the packaging. Since this indicator is not mandated, you may have to look a little further for some products as describe above.
Courtesy Oldways and the Whole Grains Council, wholegrainscouncil.org
So why are whole grains so important? The 2010 Dietary Guidelines for Americans recommend that at least ½ of our dietary grains are whole. Whole grains provide a valuable source of fiber and nutrition. Look for products sporting these fashionable yellow “postage” stamps! Either select all of your grains with a basic stamp or 50% of your grains with the 100% stamp to meet the guidelines. Be sure to choose whole grains for better health!
By Larissa T Brophy, MS, RD, LD
Tags: cutting calories, diet, FDA, Fiber, grain, Grain Council, health, legumes, losing weight, Nutrition, nuts, Oldways, Recipe Modification, registered dietitian, seeds, The Rite Bite, whole grain
I think it is important for people to know and understand the importance of having whole grain in their diets.
Thank You
I couldn’t agree more. Thanks for your comment!