Did you know that September is Whole Grains Month? And, did you know that the federal Dietary Guidelines for Americans tell us that at least half our grains should be whole grains? And, do you know the parts of a whole grain? Or, the nutritional role of those parts? Or, how whole grains differ from refined grains? Or,…

Well, feeling like you might have holes in your whole grain knowledge? Don’t worry. We’re here to fill in the gaps, with the (mostly) whole story on whole grains.

What is a whole grain?

In the life cycle of plants, the whole grain is the seed (or kernel) from which a new plant grows. Nutrients in the seed supply nourishment for the plant before it forms roots to draw from the soil and surroundings.

A whole grain consists of three parts: bran, endosperm, and germ. Let’s take a brief look at what each part provides.

• The bran is the outer, protective layer of the grain, and supplies antioxidants, B vitamins and dietary fiber.
• The endosperm is the inner, largest part of the grain. It contains most of the proteins and carbohydrates, and only a small amount of vitamins and minerals.
• The germ is also an inner part of the kernel. While small in size, it has an important role because it sprouts and generates a new plant. It contains the B vitamins, vitamin E, antioxidants, trace minerals and essential fats.

The bran and germ of a whole grain supply most of its fiber.

A food is considered to be made with/from whole grains as long as the grain contains the bran, endosperm and germ in the same ratio as it does in nature. Whole-grain foods can be made from wheat, rye, rice, oats, cornmeal, and barley, among others.

Where can you find whole grains?

Whole grains can be found in bread, pasta, oatmeal, breakfast cereals, tortillas and grits. Sometimes, though, these foods are also made with refined grains, or a combination of both.

What is a refined grain?

Refined grains, like white flour or white rice, have been milled to remove the bran and germ. Refined grains provide for products, like pastries and doughnuts, with a finer texture and a longer shelf life. But, many of these products are high in saturated fats and added sugars while lacking in important nutrients including fiber, removed during the milling process. 

Why eat whole grains?

Whole grains provide our bodies with some key nutrients, such as several energy-producing B vitamins, like thiamin, riboflavin, niacin and folate. Whole grains also provide us with iron, magnesium, selenium and varying amounts fiber. Fiber is a type of complex carbohydrate found in food. Carbohydrates are the body’s main source of energy. Fiber-rich foods aid digestion and help prevent the discomfort of constipation. Fiber also plays a role in heart health and reduced cholesterol levels, blood glucose control, and weight management (by making us feel full longer). Fiber-rich foods include whole grain products, fruits, vegetables, nuts, seeds, beans, and peas.

How much whole grain should I include in my daily diet?

That depends. According to the 2020-2025 Dietary Guidelines for Americans, adults age 60 years and older should aim to have 3 ounces per day of whole grains, for a dietary intake between 1,600 and 2,000 calories. If your caloric intake is greater than 2,000 calories, you’ll require more servings or larger servings. For more information on your exact needs, visit nal.usda.gov/fnic/dri-calculator/.

What does a serving of whole grains look like?

A 1-ounce serving, or an ounce equivalent, could include the following:

• A slice of whole-wheat bread. Make a sandwich using two slices of whole-grain bread, and you now have 2 ounces for the day.
• Half of a whole-wheat muffin.
• Whole-wheat bagel.
• Serving of whole-wheat cereal.
• Half a cup of whole-grain oatmeal.
• A half-cup of cooked rice or pasta.
• 6-inch corn tortilla.
• 3 cups of popped popcorn (without added butter and very lightly salted).

Each of these examples adds up to a serving of whole grains. Read the nutritional label for specific information on the products you choose.

10 tips for better choices

The professional Academy of Nutrition and Dietetics recommends the following tips for us to follow.

1. Go easy on grain-based foods that are high in saturated fats and added sugars, such as pastries, doughnuts, croissants, sweet rolls, regular tortilla chips, etc.
2. Replace refined-grain products with whole grains when you can rather than adding more to your daily intake. Good example is eating brown rice instead of white rice or whole wheat bread instead of white bread.
3. Read the food label and ingredient list for the words such as “whole” or “whole grain” and look for these words at the beginning of the ingredient list.
4. Read the Nutrition Facts on food labels to find whole-grain foods that are good or excellent sources of fiber. A good source means 10-19 percent Daily Value per serving and an excellent source has 20 percent or more.
5. Select whole-grain versions of breakfast cereals, bread, crackers, rice, and pasta. Choose whole-grain or oat bread for sandwiches and toast, add barley to soups and bulgar in salads and casseroles.
6. When you choose food made with refined grains, combine them with high-fiber ingredients as in pasta primavera, which is a classic pasta dish made with vegetables.
7. Change familiar meals by adding or substituting different whole grains. Try quinoa, buckwheat, millet, or whole-wheat couscous in casseroles and grain-based salads such as pasta salad.
8. Experiment with other refined or whole-grain products to add variety to your meals. Need some examples? Try risotto made with arborio rice, Asian dishes made with rice noodles or soba noodles.
9. For snacking, choose whole grains such as air-popped popcorn, baked tortilla chips, and rye and whole-grain crackers. If refined grains are still your preference, choose lower-fat and lower-calorie options such as matzos, pretzels, graham crackers, rice cakes, and baked pita chip. Be mindful of the added salt that some of these snacks contain.
10. For dessert, consider angel food cake topped with fruit, graham crackers, and low-fat granola with a tablespoon of frozen yogurt on top. These items are lower in calories than frosted cake, brownies, and pie which can be high in solid fats and/or added sugars.

Bottom line?

Use whole grains for at least half of your daily grain choices, for their fiber and other nutritive benefits. Try to substitute in your diet any refined-grain foods, especially those with added sugars and saturated fats, with nutrient-rich, whole-grain foods.

So, now that you’ve filled in some (or all) the holes in your whole grain knowledge, make sure to check out all the varieties of whole grains the next time you visit the grocery store, and experiment incorporating them into your cooking. Switching to more whole grains with their higher fiber content is part of a healthy eating plan.

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