Whole Grains By Elizabeth Breuer, Dietetic Intern

What is a Whole Grain?

Whole grains contain all three parts of

the kernel

1. Bran • Fiber, B vitamins, minerals

2. Endosperm • Carbohydrates, protein,

B vitamins

3. Germ • Unsaturated fat, vitamin E,

some B vitamins, phytochemicals, antioxidants

Know Your Grains Whole

• Brown rice (including instant), wild rice

• Whole cornmeal • Whole wheat flour • Oats (whole, steel cut, rolled,

quick, instant) • Popcorn • 100% whole-wheat or 100%

whole-grain or whole rye bread • 100% whole-grain or whole rye

crackers • Whole wheat pasta

Refined

• White rice • corn flakes; de-germinated

cornmeal • “Enriched” flour (used in breads,

pasta, crackers, baked goods); wheat germ; wheat bran

• Oat grits; oat bran • Pretzels • White or wheat bread made from

“enriched” wheat flour • Crackers made with “enriched”

wheat flour • “enriched” wheat or semolina

pasta

Whole Grain Recommendations

Limit refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.

3 to 5 servings of whole grains per day

Benefits of Whole Grain

• Add texture and flavor to foods • Keep you feeling fuller longer

• Fiber • Choose whole-grain products

with 3 or more grams of fiber per serving

• May help normalize blood sugar levels

• May help lower blood cholesterol • More nutrients (vitamins, minerals,

fiber) than refined grain

Examples of Whole Grains

Amaranth

Millet

Teff

Buckwheat

Sorghum

Quinoa

Oats

Rice

Wild Rice

Rye

Wheat

What counts as one serving?

• 1/2 cup cooked rice, bulgur, pasta, or cooked cereal

• 1 ounce dry pasta, rice or other dry grain

• 1 very small (1 oz.) muffin

• 1 cup ready-to-eat cereal flakes

• 1 slice bread or mini bagel

• 5 whole wheat crackers

• 3 cups popped popcorn

How Do You Know if a Food is a Whole Grain?

Read product labels Look for “100% whole wheat”, “brown” or “wild” rice, “whole-grain corn”, “oats”

Nutrition Labels

Be Cautious! Phrases such as “100% wheat”,

“multi-grain”, “stone ground” and “enriched” do not necessarily mean

whole grain.

Whole Grains at Every Meal

Breakfast Lunch

Pictured above: Whole Wheat English muffin, bagel, toast, waffle, whole grain cheerios, oatmeal. Whole wheat pita, bread, hamburger bun, soup with barley, soup with brown rice, whole wheat toast

with peanut butter and fruit

Dinner Snack

Pictured above: whole grain cereal treats, trail mix with whole grain cereal and popcorn, oatmeal cookie, Greek yogurt with granola, granola bar

Brown rice, whole wheat pasta, whole wheat dinner roll, wild rice, whole wheat pizza crust

References

Definition of Whole Grains. The Whole Grains Council. Web. 14 April 2015. Available at: http://wholegrainscouncil.org/ Grains. United States Department Of Agriculture. Web. 20 April 2015. Available at: http://www.choosemyplate.gov/food-groups/grains.html