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What you should know about whole grains.
What is a whole grain?
A whole grain is defined as a grain that uses all three parts of the grain kernel: the bran, endosperm and germ. They can also include ground whole kernels of a grain (barley, corn, oats, wheat, rice and rye) in a food. A few examples of whole grains are whole wheat flour, bulgar (cracked wheat), oatmeal, whole cornmeal and brown rice.
Why are whole grains good for you?
Whole grains are necessary for proper digestion. They may reduce constipation and reduce the risk of some chronic diseases and coronary artery disease. In addition, whole grains satisfy hunger, thereby decreasing cravings, while promoting energy and endurance. Eating the recommended servings of whole grains may aid in weight management. Whole grains contain are rich in fiber, vitamins B and E and minerals.
What are the recommendations?
The amount of whole grains a person needs depends on their age, sex and level of physical activity. New dietary recommendations by the United States Department of Agriculture say that most American adults should eat at least three servings of whole grain each day.
Misconceptions about whole grains:
Most Americans consume enough grains but few are whole grains. Are you really eating whole grains? Some people who think they are eating whole grains are actually missing out on their benefits. This Web site explains typical misconceptions about whole grains: www.wholegrainsbureau.ca/about_wg/misconceptions.html
More Resources
Tips and Tricks to eating whole grains:
USDA tips for eating whole grains at mealtimes and snack times as well as what to look for on food labels. www.mypyramid.gov/pyramid/grains_tips.html
Whole Grain recipes:
Not sure of how to cook a whole grain or Want to try something new? Try one of these great recipes with an exotic whole grain- www.epicurious.com/cooking/healthy/recipes/oct06
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