Whole-Grain Goodness

National Center For Nutrition and Dietetics Nutrition Fact Sheet

Whole-Grain Goodness: 3 Are Key!

Nutrition experts recommend we eat at least three servings of whole-grain foods daily. How many do you eat each day?

Whole-grain cereals (1 cup dry ready-to-eat or 1/2 cup cooked=1 serving)
Whole-grain breads (1 slice bread or small roll or 1/2 bagel, 1/2 English muffin or 1/2 hamburger bun=1 serving)
Brown rice or whole-grain pasta (1/2 cup cooked = 1 serving)
Other foods made with whole-grain flour (2 small pancakes or 1 small waffle or 1 small muffin or 3-4 small crackers=1 serving)

How did you do? If you're like most people, you eat on average fewer than 1 serving a day! And if you're like many more people, you had trouble answering the question because you're not certain just what whole-grain means.

How Can I Tell if Food is Whole-Grain?

Before they are milled or refined, all grains are whole. That is, they contain all the original components of grains: an inner layer of germ, a middle layer called the endosperm and the outer bran layer. When grains are milled, the germ and bran are often removed, and the starchy endosperm is left. That's what you eat when you enjoy white rice or foods made with white flour.

Many popular foods today contain whole grains, including whole-grain breakfast cereals, whole-wheat and whole-grain breads and rolls and whole-grain waffles. To make certain you're eating a food that contains a significant amount of whole grains, check the ingredient list on the label. The predominant ingredient should be labeled "whole grain," such as whole-grain oats, whole-grain wheat, whole-grain rice, whole-grain corn or whole-grain barley, or "whole-wheat," such as whole-wheat flour. The labels of some packaged foods also announce that the product is made from whole grains.

Why Eat Whole-Grain Foods?

Whole-grain foods supply important nutrients that are vital to health and are often found in short supply in the American diet. Generally low in fat with little or no cholesterol, whole-grain foods are rich in complex carbohydrates, including dietary fiber, and contain important vitamins and minerals and other components that appear to play a role in keeping us healthy. As we strive to eat fewer high-fat foods, whole-grain foods are nutritionally ideal choices. For optimal nutrition, try to eat at least three servings of whole-grain foods each day.

Whole-grain foods are important sources of both soluble and insoluble dietary fiber. Studies suggest that eating more soluble fiber may reduce blood cholesterol levels. Lower blood cholesterol levels may help reduce the risk of heart disease.

Insoluble dietary fiber aids in bowel regularity and may prevent gastrointestinal disorders and certain types of cancer. Lignin fibers found in whole-grain foods may be effective in reducing risk of cancers such as colon and breast cancer.

In addition, diets rich in fiber are greater in volume and take longer to chew. As a result, high fiber diets may be more satisfying and may control food intake to aid weight management. Studies have shown modest weight losses in obese people who increase their fiber intake.

Whole-grain foods are also important sources of antioxidant nutrients, including vitamin E and selenium. Antioxidant nutrients may help protect against diseases such as cancer, heart disease, cataracts and reduce some of the effects of aging. Whole-grain foods also supply minerals such as zinc, copper, iron and vitamins B6, A and E. Deficiencies of these nutrients have been linked with an impaired immune system.

In Search of Whole-Grains

It's easy to get three servings of whole-grain foods each day if you know where to look. A variety of whole- grain foods such as waffles, pancakes, crackers, cookies and muffins exist for your enjoyment. Again, check the ingredient list to make sure whole-grain ingredients predominate. For healthy eating, also look for low-fat varieties of these foods. The following tips help you identify whole-grain sources among the major types of grain foods eaten in this country.

Grain Foods	Look For Whole Grain Sources
Breakfast Cereals	Look for "whole grain" on the package. Check the ingredient list for the words "whole grain" in front of these grains: oats, wheat, rice, corn. or barley.
Bread	Look for whole-wheat bread. Since whole-grain bread is not required to be 100% whole grain, check the ingredient list to make certain whole-grain flour is used in greater quantities than other flours. Whole-grain flour should be the first ingredient listed, or if several flours are used, the majority should be whole-grain.
Rice and Pasta	Brown rice is the only whole-grain rice. To cook, add about 2 cups of water for every 1 cup of raw brown rice. One cup of raw brown rice makes about three cups cooked. Most pasta in this country is not whole-grain, but you can find whole-grain pasta if you look for it.

For more information, write or call:
Wheat Foods Council
5500 South Quebec
Suite 111
Englewood, CO 80111
303-694-5828

Consumer Nutrition Hot Line for a referral to a registered dietitian or to ask a food or nutrition question: 800-366-1655.