You’ve heard the whole grain story before–perhaps so often that you may have stopped listening. Whole grains are good for you–good for your heart, good for your cholesterol and blood pressure, good for your metabolism. Eat whole grains and you’re more likely to maintain normal weight. Eat whole grains and you may tack several years onto your life. But if everyone knows the benefits of whole grains, why is it that the average American has only one serving a day, rather than the three recommended? And 30 percent eat no whole grains at all?

Taste apparently is not the reason. The majority of Americans indicate in surveys that they like whole grains. And they believe they are eating more whole grains than they really are. There is considerable confusion, however, as to what constitutes a whole grain product. Manufacturers have not made matters any easier.

At least half of the grains in a healthy diet should be whole grains, according to the 2005 Dietary Guidelines for Americans. But only 10 to 15 percent of grains on the grocery shelves are whole grains, and there are numerous products with virtuous looking packaging and healthy-sounding names that offer very little in the way of whole grain nutrition.

What is a whole grain?

Whole grain refers to the entire seed of the plant, which has three major parts:

1. The bran, which is the tough, outer skin. Bran contains important antioxidants, B vitamins and fiber.

2. The germ, or embryo contains many B vitamins plus protein, minerals and healthy fats.

3. The third part of a whole grain is the endosperm, which is the largest portion of the kernel. Intended to be the germ’s food supply, the endosperm is high in starchy carbohydrates and has smaller amounts of protein, vitamins and minerals.

Wheat, oats, corn and rice are the most common grains in the American diet, and there are many others: barley, quinoa, sorghum, spelt, rye, millet, buckwheat, and bulgur.

Refining Removes Nutrients

When grains are refined, it normally removes both the bran and the germ. It’s the endosperm that you’re most likely to get in flour or other grain products. Germ and bran constitute about a quarter of the grain’s protein plus at least 17 important nutrients. “Enriched” on the label indicates that some, but not all, of the vitamins and minerals have been added back.

Where are Whole Grains Found?

Whole grains can be cracked, split, ground or milled into flour then used to make breads, cereals and other foods. The product qualifies as whole grain only if it contains all three parts of the grain in the same proportion as in the harvested grain.

The word “whole” on the label, along with the name of the grain, is your indication that whole grains have been used. Unfortunately, there is always some question as to how much whole grain has been used to make the product. Look for the term “100% whole grain” or whole grain as the first listed ingredient. If the label lists enriched wheat flour as the first ingredient and whole wheat as the second, the product may contain as little as one percent whole grain.

As ingredients, bran and fiber have their own benefits, but they do not necessarily mean whole grain. A multi-grain bread may be made with refined wheat, refined millet and refined barley–an interesting combination but not whole grain. Degerminated, as in corn flour, means specifically that the germ has been removed and that the product is not whole grain.

The American Dietetic Association Dietary Guidelines recommend that Americans get three to six servings a day of whole grains. Beginning in January, 2005, consumers were given some assistance in finding whole grain foods. Developed by the Whole Grain Council, the Whole Grain Stamp identifies “excellent” and “good” sources of whole grain.

An “excellent source of whole grain” stamp certifies that each serving of the food, as stated on the label, provides one serving of whole grain. A “good source of whole grain” stamp indicates that one serving of the food provides one-half serving of whole grain. A “100% whole grain,” stamp indicates that no refined flour was used.

More than two thirds of the grains consumed in the United States are wheat. The gluten in wheat allows bakers to create risen breads, and Americans have become accustomed to the texture of baked goods created from refined wheat flour. Bread or muffins that are 100 percent whole wheat are relatively hard to find...but offer the greatest nutritional benefit.

Oatmeal- any way you get it- is a great source of whole grain!

Oats are nearly always whole. Rolled oats have been flattened. “Quick” or “instant” oats have been steamed and flattened to make them softer and quicker to cook. Steel-cut oats take longer to cook and produce oatmeal that has a chewy, nutty texture. All are whole grain. In fact, most cereals, hot or cold, are excellent or good sources of whole grain.

Bread

Rye has an unusually large quantity of fiber in its endosperm as well as in its bran. A slice of whole grain rye bread is more filling than a slice of wheat bread, making it a good choice for anyone trying to lose weight. Since fiber calories fill you up, but do not raise blood glucose, people with diabetes can benefit from rye bread.

Other sources of whole grain

The most nutritious rice is actually not a rice at all! Wild rice is actually the seed of an aquatic grass. Wild rice is a good whole grain source, with twice as much protein and fiber as brown rice. A good second choice for rice is brown rice. Brown rice is made from whole grain. White rice has been refined and is the least nutritious of the rice choices.

Corn on the cob, polenta, corn tortillas and corn muffins are all good whole grain sources. Popcorn, considered by some to be junk food, is whole grain and a healthy snack as long as it’s not smothered in butter and salt. Other grains offer a wide range of flavors, textures and nutritional profiles. Buckwheat, a cousin of rhubarb, is used to make pancakes in the United States, soba noodles in Japan, crepes in Brittany and kasha in Russia. Most Americans are familiar with bulgur, a wheat product that is mixed with parsley and onions in Middle Eastern tabbouleh salad.

Studies that have followed the eating patterns of men and women for 10 to 15 years and longer have demonstrated that those who get at least three servings a day of whole grains are healthier. For most Americans, the proof is in the eating. Seeking out whole grains is well worth the effort.

Michelle Herbert, PharmD, CDE

Clinical Director, Richmond Apothecaries, Inc.