Whole Grains: Make the Whole Grains: Make the Switch!Switch!
Melinda Johnson, MS, RDLecturer, Arizona State UniversityArizona Nutrition Network, Jan 2010
What’s the big deal?What’s the big deal?Reduced risk of disease:
◦Heart disease◦Some cancers◦Diabetes
Digestive healthWeight controlLonger life?
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Dietary Guidelines Dietary Guidelines EmphasizeEmphasizeWhole GrainsWhole Grains
Food groups to encourage:•Whole grains: at least 3 ounce equivalents (servings) each day•Fruits and vegetables•Fat-free or low-fat milk products
US Dept of HHS and USDA. Dietary Guidelines for Americans, 2005. 6th edition, Washington, DC: US Government Printing Office 2004
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Average whole grain intake is less than 1 serving/day
NHANES 1999-2002
Cereal GrassCereal Grass SeedSeed
Grains are SeedsGrains are Seeds
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What is a Whole Grain?What is a Whole Grain?
Bran“Outer shell” protects seed• Fiber• B Vitamins• Trace Minerals• Phytochemicals
Germ
Nutrient storehouse• B Vitamins• Vitamin E• Trace Minerals• Phytochemicals• Antioxidants• Lipids• Healthy Fats
EndospermProvides energy• Carbohydrate• Protein• Some B Vitamins
AleuroneLayer of cells adjacent to endosperm• Protein• Enzymes• Fiber• Phytochemicals
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Whole Grain
Refined Grain
All parts milled
Endosperm is milled
Germ & Bran
Milling of GrainsMilling of Grains
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Bran
Germ
Endosperm
Endosperm
Grains Provide Key Grains Provide Key NutrientsNutrients
Grains Contain Important Nutrients
CarbohydratesB Vitamins Trace Minerals• Iron• Zinc• Copper
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B Vitamins
Vitamins/Minerals
Carbohydrates
Whole Grains Have Grain Whole Grains Have Grain Benefits Benefits PLUS MorePLUS More
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B Vitamins
Vitamins/
Minerals
Carbohydrates Phytonutrients
Antioxidants
Plant Stanols and Sterols
Fiber
Whole Grains Have Grain Whole Grains Have Grain Benefits Benefits PLUS MorePLUS More
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Whole Grain Benefits Beyond Whole Grain Benefits Beyond FiberFiber
Phytonutrients•Phyto = plant •Nutrients = substances that protect health
Antioxidants •Protect cells from damage•“Rust-proofing for the body”
Plant Stanols and Plant Sterols •Lower blood cholesterol levels by interfering with its absorption
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Whole Grain Fiber FactsWhole Grain Fiber Facts
Whole Grain Doesn’t Mean High Fiber• Whole grain foods
provide 1-4 grams of fiber per serving
• Contain the whole grain package
High Fiber Doesn’t
Mean Whole Grain• Some high-fiber
grain foods are not whole grain
Whole Grain = Fiber
Whole Grain = Fiber
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Synergy Among ComponentsSynergy Among Components
The Whole Grain Bonus
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Americans are Missing OutAmericans are Missing Out
9 Out of 10 Americans are NOT Getting the Recommended 3 Servings of
Whole Grain Each Day!
NHANES 1999-2002
Not Getting Enough Whole
Grain
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Make Half Your Grains Make Half Your Grains WholeWhole
If you are a… Grain*(ounce-equivalents)
Whole Grain(ounce-equivalents)
WomanOlder Adult (51+ years)Teenage girlChild (9-13 years)
5-6 3
Teenage boyMan (31-50 years)
7 3.5
Man (19-30 years) 8 4
* The recommended amount of grains is based on calorie needs. Amounts noted are appropriate for individuals who get less than 30 min. of moderate physical activity daily.
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Whole Grain ConfusionWhole Grain Confusion
Consumers think they’re already getting enough
whole grain
Big G Health A&U, 2003 16
71% of consumers think they’re getting
enough
Consumers Mistakenly Identify Consumers Mistakenly Identify Foods as “Whole Grain”Foods as “Whole Grain”
80% of consumers believe that “many cereals provide good and/or excellent sources of whole grain”
◦ Consumers have a hard time identifying whole grain cereals and often mistakenly assume all or most cereals are whole grain
90% think they know what whole grain means
Big G Health A&U, 2003 17
Whole Grain ConfusionWhole Grain Confusion
Majority aware of term whole grain foods
Believe whole grain foods involve little or no processing
Health benefits of whole grain foods primarily reported as fiber
Ways to identify whole grain foods
◦Food label
◦Appearance
◦Color
Marquart et al, 2006 18
Consumer Definitions of Whole Consumer Definitions of Whole Grains are Rooted in Grains are Rooted in MisperceptionsMisperceptionsConsumers think whole grain is…
◦ Brown◦ Only wheat◦ Only fiber◦ Only bran◦ The same as multigrain◦ Only found in adult foods/cereals◦ Bad-tasting (if it’s sweet, it cannot be
whole grain)
GMI Big G Health A&U, 2003; Pirro Research, 1997 19
What is a Whole Grain?What is a Whole Grain?Can be a food itself:
◦ Popcorn, brown rice, oatmeal
Can be an ingredient:◦ Whole wheat, whole rye, whole cornmeal used
to make bread, cereal, crackers, pasta, tortillas
Way beyond whole wheat Way beyond whole wheat breadbread
Amaranth QuinoaBrown Rice SorghumBuckwheat TriticaleBulgur (Cracked Wheat) Whole-Grain BarleyMillet Whole-Grain CornOats Wild RicePopcornWhole Cornmeal or Whole-Grain CornmealWhole Rye or Whole-Grain RyeWhole Wheat or Whole-Grain Wheat
www.mypyramid.gov
Will the Whole Grain Please Stand Will the Whole Grain Please Stand Up?Up?
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Food Label LingoFood Label LingoStatements about whole grains on food package can mean very different things:
100% whole grain: All the grain in the product is whole grain.Whole-grain food: The product contains at least 51% whole grain by weight.Made with whole grain: The product contains at least one whole grain ingredient, but you can't tell how much or how little.Gram amounts: Some packages tell you how many grams of whole grains a serving contains
““Made with Whole Grain”Made with Whole Grain”16 grams of whole grains = 1
servingMost Americans need a minimum
of 48 grams of whole grains a day
Label-Reading for Whole Label-Reading for Whole GrainGrain
Look for “Whole Grain”
as a Leading Ingredient
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Helping Families Make the SwitchHelping Families Make the Switch
Key Messages:
Whole grains contain all 3 parts of the grain; more than fiber!
2010 Dietary Guidelines recommend 3 or more servings of whole grain per day
9 out of 10 Americans don’t meet whole grain recommendations
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Make Half Your Grains Make Half Your Grains Whole!Whole!
1 Cup Ready-to-Eat Cereal Made with Whole Grain
1 Slice Bread Made with Whole Grain
1/2 Cup Cooked Brown Rice, Pasta, Oatmeal
5 Crackers Made with Whole Grain
1 Small Waffle
1 Small Muffin Made with Whole Grain (2 ½" diameter)
1 Cup Ready-to-Eat Cereal Made with Whole Grain
1 Slice Bread Made with Whole Grain
1/2 Cup Cooked Brown Rice, Pasta, Oatmeal
5 Crackers Made with Whole Grain
1 Small Waffle
1 Small Muffin Made with Whole Grain (2 ½" diameter)
ServingServing Ounce-EquivalentOunce-Equivalent
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Whole Grain TipsWhole Grain TipsMake Easy SubstitutionsMake Easy Substitutions
Choose… Instead Of…
Cereal Made with Whole GrainCereal Made without Whole
Grain
Whole Wheat Bread White or “Wheat” Bread
Brown Rice White Rice
Crackers Made with Whole Grain
Crackers without Whole Grain
Whole Wheat Pasta Regular Pasta
Popcorn Pretzels
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Whole Grain Tips for “Picky” Whole Grain Tips for “Picky” EatersEaters
“Sneak” whole grain into everyday foods:•Whole wheat flour or oat flour for up to half the flour in flour-based recipes•Crumbs from whole grain crackers or bread in meatloaf or hamburgers•Rolled oats or crushed, unsweetened cereal made with whole grain as breading •Barley, brown rice or bulgur wheat in soups, stews, casseroles, or stir-fries
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Whole Grain TipsWhole Grain TipsMake your snacks whole grain: •Snack on ready-to-eat cereal made with whole grain – try a handful or have it with milk or yogurt•Enjoy popcorn (easy on the butter and salt) or pretzels made with whole grain•Mix up some trail mix for an on-the-go snack – with cereal made with whole grain, dried fruit, and nuts•Make your own baked whole grain tortilla chips using whole wheat flour tortillas or corn tortillas made with whole grain cornmeal
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Thank you!Thank you!Any Questions or Comments?
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