Nutrition Tip for September, 2008

Get Your Grain On

As carbohydrates are no longer on the list of "bad" foods (they never have been "bad" by the way) we see more and more information regarding the health benefits of whole grains. The food guide pyramid recommends eating at least half of your grains as whole, ie. if you need 8 servings of a bread product a day, at least 4 servings should be whole grain. Not only do whole grains provide fiber, they also include B vitamins, antioxidants, protein, and small amounts of other nutrients. Research is showing a diet rich in whole grains may reduce the risk of diabetes, cancer, obesity and heart disease. Furthermore, they can help keep your bowels regular. Good deal.

So what is a whole grain? It is the 3 parts of the original grain kernel (endosperm, bran and germ) which keep their original proportions after milling. When a grain is refined, the bran and germ are removed during the milling process. You'll notice whole grains have a coarser texture and refined grains have a smoother texture. Unfortunately, also during refining the fiber is lost and most Americans don't even come close to getting the 25-35 grams of fiber that is recommended daily.

When trying to pick a whole grain product, you want to read the ingredient list. A lot of the claims on the products can be deceiving so understanding what ingredients you should be looking for will help you find the best whole grain product. If the product states 100% whole grain or 100% whole wheat, then there should not be any refined white flour in the product. Make sure these ingredients are the first stated. Be careful, the word "enriched" does not mean whole grain. Also, if you see unbleached wheat flour or wheat flour it also does not mean whole grain. Be aware of terms like multigrain or 12 grain, etc. Just because the label claims grain, doesn't mean it's whole. Some manufacturers put the number of whole grains on their package. Remember, 16 grams of whole grain are considered one serving. The minimum amount of whole grains anyone should have is 48 grams daily (which is the equivalent of 3 servings). One other thing to take notice of is whole grain whites. These are newcomers on the market and these white looking products are infused with modified starches. The jury is still out whether these starches are just as good as the real deal. So, the bottom line is to get familiar with your whole grain products and buy them every time you hit the supermarket.

Ingredients to look for to determine the products whole grain goodness:

Whole Pats/Oatmeal
Brown Rice
Wild Rice
Whole Rye
Popcorn
Whole Grain Barley
Amaranth
Buckwheat
Bulgar
Millet
Quinoa
100% Whole Wheat Flour

Here are some suggestions to help you incorporate more whole grains into your diet:

Place your stir fry on top of brown rice instead of white.
Toast whole grain bagels or English muffins for your morning meal.
Snack on popcorn.
Choose whole grain crackers to spread a little peanut butter or light cream cheese on.
Cook whole grain pastas and top with extra veggies and tomato sauce.
Whole grain cereals with skim milk are a great way to start your day.
Make sandwiches with whole grain bread.
Break out of your food rut and experiment with different grains such as millet or quinoa.

Enjoy the healthy benefits that come along with eating whole grains. Get your grain on today!!!

Maria Collier Bair, RD
Nutrition Works, LLC