Go for whole grains!
Rhonda Gordon, Special to the Gazette
Wednesday, May 13, 2009
Whole grain foods can be chewy, crunchy, or soft. They can be easy to prepare. They’re tasty and they’re affordable.
And whole grains go with so many other foods…to make a better snack and a better meal!
In 2005, the U.S. Dietary Guidelines were updated to include recommendations on eating more whole grain foods. These recommendations included phrases like “Choose whole grains often” or even “Make half your grains whole.” Sounds clever and catchy — but how do we take this information and make it useful, practical and affordable for our everyday food choices?
I invite you to come to our Knowledge at Noon series from 12:15 to 12:45 p.m. May 20 to explore the importance of whole grains in our diet. We will be meeting at the Extension Office meeting room, 2632 W. Highway 50, in Emporia.
Q: What is a whole grain?
A: There are 3 parts of a grain: The bran, the endosperm, and the germ. If all three parts of the grain are included in a food it is considered to be “whole grain.”
The three parts of a grain are: The outer bran layer, which is full of fiber, B vitamins, and 50 to 80 percent of the grain’s minerals. The large endosperm portion contains complex carbohydrates, protein, and small amount of B vitamins. The germ is the third part of the whole grain. This is the part of the grain that can sprout into a plant. The germ is full of B vitamins, vitamin E, trace minerals, unsaturated fats, phytochemicals, and antioxidants.
When we “mill” the grain, we call it refined. Refined grains have 2 parts of the grain removed: the bran and germ. Only the endosperm is left.
The milling process may remove 25 to 90 percent of the nutrients including many of the B vitamins, iron, and dietary fiber. Though “enriched” products have some of the nutrients added back (i.e. thiamin, riboflavin, niacin, iron, and folic acid) and can be a healthy choice, this still does not give us the health benefits of the whole grain — all three parts of the grain working together. The health benefits of the whole grain will far exceed those that come from eating just one part of the grain.
Q: What are the “health benefits” of whole grains?
A: There can be many health benefits to adding whole grains to your diet. Whole grains may reduce risk of heart disease, high cholesterol, high blood pressure and stroke. Whole grain oats are especially helpful in lowering cholesterol levels. Whole grains may reduce the risk of getting Type 2 diabetes and may improve blood sugar control in people who already have diabetes. The soluble fiber in grains like oats and barley delays stomach emptying and nutrient absorption, reducing the rise in glucose and insulin. Whole grains may lower the risk of other chronic diseases, such as cancer, bowel disorders and type 2 diabetes. Whole grains may provide a protective effect against cancers of the colon, rectum, stomach, pancreas, endometrium, ovaries, and prostate. Whole grains may protect against constipation, hemorrhoids, diverticulitis by increasing stool weight and decreasing transit time through the gut (reduce length of time the bowel is in contact with waste products) Whole grains may help with weight maintenance. The fiber in whole grains can help you to feel full longer and delay feelings of hunger.
Examples of
whole grains
Besides wheat — yes, in Kansas we tend to think of wheat first when talking about whole grains — there are other grains that are being included as whole grains in food products, such as: whole rolled oats (oatmeal) — instant, quick, old-fashioned, whole grain corn, brown rice (now instant!), popcorn, whole rye, kasha (or buckwheat).
Many new food products made with whole grains are now available. And food products that are familiar to us — including pastas, cereals, and breads — have changed their recipes to include more whole grains. First, let’s look at some whole grains that might be included as ingredients in these food products. Whole wheat flour is one of the most common examples — and a good place for Kansans to start this discussion.
Kansas is often called the “Wheat State” or the “Breadbasket of the World.” On average, nearly one-fifth of all wheat grown in the United States is grown in Kansas. Hard red winter wheat is currently the “wheat of choice” for U.S. mills and bakeries. Most of the wheat grown in Kansas is hard red. And most of the whole wheat flour (and the white flour) that’s available in grocery stores is made from hard red winter wheat.
We are also seeing more products that are made with hard white wheat. This is a different class of wheat. Hard white wheat is used to produce a wide variety of wheat food products, such as Asian noodles, tortillas, Middle Eastern flat breads. (Panera Bread now uses hard white wheat in their products.)
There are many products that we can purchase that include whole grains, including — macaroni, spaghetti, brown rice, as well as breads, cereals, crackers, granola bars, etc.
Even though there are now many products on the shelves that say they are made with whole grain, how do we identify a real whole grain product? Identifying these products can be one of our greatest challenges.
The best way to identify a whole grain product is to read the nutrition facts food label. You must pay particular attention to the list of ingredients.
Find the list of ingredients on the nutrition facts label. Look for the word “whole” in front of a grain. This “whole grain” should be listed as the first ingredient. On the list of ingredients shown on the package, the first ingredient that is listed is used in the greatest amount in that food product. Look for the word “whole” in front of the grain that is named first on the label’s ingredient list, such as “whole wheat,” if you want to get a food that is high in whole grains — truly a whole grain food.
Some words which may not be helpful (not always reliable), but are often used by food processors:
• 100% wheat. This phrase means that the only grain contained in the product is wheat. But, the food may not contain whole wheat.
• Multigrain or Seven Grains. These are words or phrases that mean that the product contains more than one kind of grain. The food may or may not contain whole grains, however.
• Made with whole grain. contains a whole grain, but how much?? Again, you must check the list of ingredients.
• Color. A food’s color is not helpful in identifying whether it contains whole grain ingredients. Dark or brown bread is sometimes a whole grain food. But it may just have molasses or caramel food coloring added. On the other hand, some whole grain foods may be naturally light in color, such as products made from oats or from hard white whole wheat flour.
Here are a few ways to add whole grains to your snack choices.
• A whole grain cereal — Crush slightly and mix with chopped nuts, add dried fruit. Layer the cereal mixture with yogurt and fruit. Add popcorn to cereal, dried fruit and nuts to make your own trail mix!
• Use a whole grain cracker — Spread with low fat cream cheese and eat with fruit slices or eat with string cheese, or vegetables and low fat dip.
• Take a whole wheat tortilla — Top with black beans, cheese and microwave.
• Spread a whole wheat tortilla with peanut butter, wrap around a banana.
• Use whole grain breadsticks or pretzels — and dip! Dip in spaghetti sauce, salsa, or dip in cinnamon apple sauce.
• Choose whole grain bread — Toast bread, spread with low fat or fat free cream cheese, whole fruit spreads or applesauce.
I hope that you will be able to think of quick and easy ways to include more whole grains in your daily eating pattern — in snacks and meals. Whole grains can be easy to find and easy to include in your food budget. Whole grains are tasty and enjoyable for you and your family so share these tasty ideas with family and friends.
Remember: Pick a Better Snack — and Enjoy more Whole Grains! Come and explore whole grains with me from 12:15 to 12:45 p.m. May 20 at the Extension Office Meeting Room.
• Rhonda Gordon is the family and consumer sciences agent for K-State Research and Extension in Lyon County. For more information on this column, nutrition, food safety, parenting, financial management, health and safety. e-mail her at rgordon@ksu.edu call the Lyon County Extension Office at 341-3220.
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