Go for the Whole Grain

Are you consuming enough whole grains? The 2020-2025 Dietary Guidelines for Americans recommends that at least half of the grains you consume are whole grains. What does the term whole grain mean, and what exactly are whole grain foods?

A grain is a whole grain if it contains the three key parts of a seed: the bran, germ and endosperm. In other words, whole grains have not had key nutrients stripped away in the manufacturing process. All grains start out as whole, but to extend shelf life and give a finer texture, some grains are milled and processed, causing them to lose one or more of their original parts.

So, what is so special about whole grains? Whole grains are full of heart-healthy soluble fibers that control appetite and regulate both blood pressure and cholesterol levels. The fiber content allows your body to slowly digest whole grains into usable energy. In contrast, refined grains have been stripped of that fiber and digest quickly, causing your blood sugar to spike much faster.

White rice, for example, is stripped of the bran and germ. This is problematic because the fiber, protein and nutrients live there. Sometimes, you’ll see refined grains that have been enriched, meaning certain vitamins have been added back in. However, fiber is not added back into enriched grains. By consuming products like rice, pasta, flour and bread in their non-whole grain form, you are missing out on key nutrients and disserving your body.

Additionally, whole grains are a healthy complex carbohydrate — the body’s key source of energy. See the chart below for a breakdown of the health benefits of whole grains.

Whole grains are delicious and nutritious, and there are many ways to incorporate them into your diet. Here are a few whole grains to try:

• Amaranth
• Barley
• Brown rice
• Buckwheat
• Bulgar
• Corn
• Kamut
• Millet
• Quinoa
• Rye
• Oats
• Sorghum
• Spelt
• Teff
• Triticale
• Wheat Berries
• Wild Rice
• Whole wheat flour
• 100% whole grain bread
• 100% whole wheat bread
• 100% whole wheat pasta

To make sure you are purchasing 100% whole grain foods at the grocery store, search the packaging for the yellow 100% whole grain stamp and following phrases:

• Stone ground whole grain
• 100% whole grain
• 100% whole wheat

Please note: Items are often marketed as “made with whole grains,” “whole wheat” or “multigrain” when they only contain a small amount of whole wheat. Be a detective! Look for that 100% indicator or check the ingredient list.

Making the switch to whole grains is a simple way to maximize your nutrition and reap countless health benefits. Bon appétit!

About the author

Megan Petriello

Ms. Megan Petriello is an Assistant Vice President, Assistant Team Leader and a Fitness and Wellness Specialist on the Slainte Fitness team at USLI. Ms. Petriello enjoys staying active by teaching HIIT classes, running and strength training. Ms. Petriello gets the most enjoyment from living an active lifestyle, and she is an avid believer in the power of positive thinking!