This is the time of year when I start craving whole grains. I love fresh baked whole wheat or oatmeal breads--just warm from the oven. And whole grain waffles and pancakes are so comforting for a chilly weekend brunch. Since I love them so much, it always surprises me that whole grains are one of those things we don't get enough of. MyPyramid.com, the Food Guidance system, recommends we eat at least 6 servings of grains daily--with half (3 servings) being whole grain. Finding whole grains can be tricky and you need to read recipe ingredients and package labels. Look for the word "whole" in front of the grain name--and be sure that the whole grains are listed towards the beginning of the list on packages.
So what is a whole grain anyway? Whole grain means that all 3 parts of the grain kernel are included. Whole grain foods contain the bran or outer coating; the endosperm (which provides energy to the growing grain) and the germ or center of the grain. Take a look:
Each part of the whole grain provides different nutrients. The bran is
loaded with fiber and phytonutrients (natural components that help protect the grain--and offer benefits to people who eat them). The germ is rich in trace
minerals and provides vitamin E and B vitamins in addition to
antioxidants and phytonutrients. The endosperm is mostly carbohydrates
with a small amount of protein and B vitamins.
The health benefits of whole grains come from the whole package--not from any specific part of the grain. Studies show that eating whole grains as part of a healthy diet may help reduce the risk of heart disease and help reduce the risk of certain types of cancer, especially cancers of the stomach and colon. Whole grains may play a role in diabetes management and can help keep your digestive tract running smoothly as well as helping to fill you up, especially as you age--important for long-term weight management.
If you're looking to makeover your kitchen to include more whole grains, there's some helpful guidance on our site. And of course, we have some super whole grain recipes too. Check them out and enjoy!
