Ask the dietitian: Whole Grains
Masha Rabinovich Fox
you might as whole grains are good for you know, but do you know why? Read on to find out what exactly whole grains are, how to locate them on a food label, and how to add more to your diet so you can begin to reap more benefits for the health of your food!
Q: What is considered a whole grain
has: Masha Fox-Rabinovich, MA, RD, LDN, CDE, outpatient dietitian at Washington Adventist Hospital, and Shayna Frost, Sodexo dietetic intern:
a whole grain is the entire composition of a grain is in its natural form. It includes the bran, endosperm and germ of the grain.
- The sound is the outer layer of grain that protects the germ from becoming damaged during the process of harvesting and protect the germ of enzymes in the body during digestion. It is composed of fibers, antioxidants, and B vitamins and essential minerals.
- The endosperm is the average grain layer which is composed of carbohydrate, protein and other B vitamins and minerals.
- The germ is the innermost part of the grain, which is composed of more B vitamins and minerals, vitamin E, antioxidants, phytochemicals, proteins and unsaturated fats. The seed is also known as the "embryo" of the whole grain, because it has the ability to germinate into new plants.
Examples of whole grains include brown rice, oatmeal, popcorn, quinoa, whole wheat bread, popcorn, wild rice, whole wheat pasta, buckwheat, amaranth and millet.
This is considered a refined grain?
refined grains are only the endosperm parts of the whole grain. To become refined grains have had their bran and germ removed to give a finer texture and a longer lifespan.
Examples of refined grains include white flour, white bread, white rice, couscous, corn tortillas, cornbread, tortillas, pitas, pretzels and oatmeal.
Why whole grains better than refined grains?
whole grains are better because they contain more fiber, iron, phytochemicals, unsaturated fats, antioxidants, protein and B vitamins that are essential to a balanced diet.
also, whole grains are tasty, and they help to slow digestion so that we stay fuller for a longer period of time. Whole grains can help improve blood cholesterol levels and reduce the risk of type 2 diabetes, heart disease, stroke, hypertension and other inflammatory conditions
Tips find whole grain on a food label :.
The following terms are indicative of whole grains:
- 100% set wheat any oats, any rye, etc.
- Brown or wild rice
- of whole corn grain
- Hulled barley
The following terms are NO Indicative whole grain:
- 100% wheat
- multi-grain
- Pierre-ground
- Enriched
How many of our grains should be whole?
The US Department of Agriculture (USDA) recommends at least half your grains whole. However, over the grains that are whole, more nutritional benefits
Tips to get more whole grains each day.
- Add whole grain cereal or whole grain oatmeal with yogurt every morning for breakfast.
- Replace refined grains with whole grains such as bread, rice, pasta, and crackers.
- Enjoying the afternoon snack of popcorn (Remember choose butter and for better nutrition without salt)
- Try a whole grain salad like tabouli or whole wheat pasta salad
- Bake with whole wheat flour instead of white flour
Beware healthier our resident dietitian advice, coming soon! Do you have questions about food or dieting? We would like to hear from you! Please share your questions in the comments section below
References :.
- 101. Whole Grains Whole Grains Council: A Oldways program. 2013. viewed 3 April 2014. http://wholegrainscouncil.org/whole-grains-101.
- Diabetes Care and Education. Healthful eating whole grains. 8 October 2010. viewed April 3, 2014.
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