Sorting Through the Confusion About Whole Grains

We’ve all been hearing lately about how we should be eating more whole grains, but do you understand what the term means?
In response to the growing number of health-conscious consumers, food manufacturers have added more whole grains to their products. This practice has led to some confusion about which foods truly are whole grains. While products such as whole grain cereal or whole grain bread made from whole grains are certainly an improvement over more refined, white flour products, they are not a true whole grain.

Whole grains are made up of three edible parts – the germ, the bran, and the endosperm. When a grain is refined, the germ and bran—the outer parts that contain the most nutrients and fiber--are removed, leaving the endosperm, the starchy center of the grain. For example, white rice is made by removing the bran and germ from the original brown rice kernel. A true whole grain has been left intact.

Whole grains provide protein, B vitamins, antioxidants, and trace minerals, including iron, zinc and magnesium. Most often, when breads and cereals are made with whole grains, the grain is milled into a flour. The nutrients available in these products may be reduced due to certain steps in the milling process. And though we may obtain some fiber and nutrients from consuming products made from all parts of the grain, another important nutritional difference is that the refined grain is digested more easily because it has already been broken down for us. Therefore, it’s converted more rapidly into sugar and will affect the insulin response.

Consuming true whole grains provides the following benefits:
• A fuller, more satisfied feeling after eating, leading to better weight control.
• Longer lasting energy, because whole grains digest more slowly and glucose enters the blood at a steadier rate.
• Lower cholesterol and improved digestion and gastrointestinal health, due to the increased amount of fiber.
• Reduced risk of chronic diseases including heart disease, diabetes and some forms of cancer, thanks to the antioxidants and phytochemicals present in whole grains.

Take some time to look at the selection of whole grains the next time you’re grocery shopping, and decide on one to try. What you’ll be looking for includes brown rice, wild rice, old fashioned rolled oats or steel cut oats, barley, buckwheat , quinoa, bulgur, millet, amaranth, and wheat berries. You can find many of these grains in the bulk food section. If you choose one that’s completely new to you, the packaged varieties often feature recipe ideas.

It’s interesting to note that some of these are not technically grains. Quinoa, buckwheat and amaranth are seeds, and wild rice is actually a grass. They’re included in the group of foods we refer to as grains because of how they are cooked and eaten.

Whole grains are easy to prepare and require little preparation time. For better digestion, soak grains for several hours or ove
ight and pour off the soaking water before adding fresh water for cooking. Quinoa does not have to be soaked, but should be rinsed. Cook whole grains in large batches; they’ll keep well for several days when refrigerated.

The versatility of whole grains makes them perfect for serving as either the main dish of a meal or as a side. With either sweet or savory additions, they make a satisfying breakfast. Whole grains make excellent warm dishes in the cooler weather and cold salads in summer.

Try replacing a few of your servings of cold cereals, breads and crackers each week with hearty whole grains and you’ll discover an expanded variety of options for mealtimes.