Healthful Whole-Grains
(Source: “Healthful Whole-Grains” Audrey Liddil/Bannock County Educator )
Whole-Grain Web Watch: (Here are some helpful resources for information about whole grains)
Healthier US~~ (http://www.healthierus.gov) A site that will be the one source of credible, accurate information to help Americans choose to live healthier lives.
Whole Grains Council~~ (http://wholegrainscouncil.org) This site is a consortium of Industry, Scientists, Chefs, and Oldways Preservation Trust committed to increasing consumption of whole grains for better health.
National Barley Foods Council~~ (http://barleyfoods.org/nutrition.html) Information on this site will get you the facts on fiber, fat, cholesterol and heart health.
Common Types of Whole Grains:
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Brown Rice (regular, quick) |
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Oatmeal, whole or rolled oats (regular, quick, instant) |
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Pearl Barley |
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Pop-Corn |
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Whole Wheat |
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Wild Rice |
Less Common Types of Whole Grains:
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Amaranth |
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Buckwheat or Kasha, Buckwheat Groats |
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Cracked Wheat, also called Bulgar (however, in many products, this is not the first ingredient) |
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Kamut |
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Millet |
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Quinoa |
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Spelt |
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Teff |
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Triticale |
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Whole Grain Corn or Cornmeal (yellow or white) |
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Whole Rye |
Health Benefits of Whole Grains:
Most Americans do not know about the many health benefits of eating just one, two, or three extra servings of whole grain foods each day. You can influence your wellness level by eating a healthful diet. By choosing a variety of whole grain products each day, you will reap many natural health benefits now. Plus, you will reduce your risk of many major chronic diseases in the future. Indeed, eating whole grain foods is associated with a 15-25 percent reduction in premature death from all causes.
Choose plenty of healthful whole grains if you want to reduce your risk for:
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Bowel Disorders |
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Cancer |
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Heart Disease and High |
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Cholesterol |
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Stroke and High Blood Pressure |
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Obesity |
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Type 2 Diabetes |
Eating the Whole Thing:
The Whole Grains Council suggests these ways to increase the amount of whole grains in your diet. For more information and recipes using whole grains:
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Try whole-grain breads. Kids especially like whole-grain pita bread. |
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Buy whole-grain pasta, or one of the blends that is part whole-grain, part white. |
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Look for cereals made with grains like kamut, kasha, (buckwheat) or grano. |
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Add half a cup of cooked wheat or rye berries, wild rice, brown rice, sorghum, or barley to your favorite canned or homemade soup. |
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Use whole cornmeal for corncakes, corn bread, and corn muffins. |
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Make risottos, pilafs and other rice-like dishes with whole grains such as barley, brown rice, bulgar, millet, quinoa, or sorghum. |
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Enjoy whole-grain salads like tab bouleh. |
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Substitute half the white flour with whole-wheat flour in your regular recipes for cookies, muffins, quick breads, and pancakes. |
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Add half a cup of cooked bulgar, wild rice, or barley to bread stuffing. |
Identify Whole Grains When You Are Shopping:
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Look for the words “Whole Grain” in large letters on the package. |
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Look for a whole grain health claim on the package. Products that contain 51 percent or more of whole grain ingredients by weight may make the following FDA-approved health claim: |
“Diets rich in whole grain foods and other plant foods, and low in total fat, saturated fat and cholesterol; may reduce the risk of heart disease and certain cancers.”
Whole grain oats or psyillium foods may also claim that:
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Soluble fiber, as part of a diet low in saturated fat and cholesterol, “May reduce the risk of heart disease.” |
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On the list of ingredients shown on the package, the first ingredient listed is present in the highest quantity by weight. Look for the word “whole” in front of a grain to be named first on the label’s ingredient list, such as “whole wheat”, if you want to get a food that is high in whole grains. |
INGREDIENTS: Whole wheat flour, water, high fructose corn syrup, wheat gluten, soybean and/or canola oil, yeast, salt, and honey.
A food’s color is not helpful in identifying whether it contains whole grain ingredients. Dark or brown bread is often a whole grain food, but it may just have molasses or Carmel food coloring added. Alternatively, whole grain foods may be light in color, such as those made from oats or white wheat.
For a Healthier “YOU” Find the “WHOLE GRAIN” ingredient on the label “FIRST”.
