What’s the deal with “whole grains”?
What exactly is a whole grain?
A whole grain is the entire edible part of any grain, including wheat, corn, barley, oats, and rice, and it’s
made of three main parts: Bran, endosperm, and germ. The bran is the outer layer of the grain and is
often high in B vitamins and fiber. The endosperm is the inner part that contains most of the protein and
carbohydrate, with a small amount of vitamins and minerals. The germ is where a new plant would
come from – if it sprouts. It is the bulk of the edible part of the grain, and it is what provides
nourishment to the seed. It is rich in antioxidants, Vitamin E, fiber and B vitamins.
What’s the difference between whole and refined grain products?
Whole grains are high in complex carbohydrates and are rich in soluble fiber. Whole grains also contain
large amounts of B vitamins and vitamin E and are good sources of iron, zinc, selenium, and magnesium.
Vitamin E and selenium are antioxidants that help protect our bodies against damage such as cancer.
When grains are milled (processed or refined), the bran and germ portions are removed. By removing
these essential parts of the grain, 80% of the nutrients – including almost all of the fiber – are lost. This
is the reason why the food industry must “enrich” cereals, breads, and other grains, the federal
government requires them to replace those missing nutrients via synthetic vitamins and minerals.
How can I shop more wisely for whole grain products?
By law, bread labeled as “whole wheat” must be made with 100% wholewheat flour. However, “wheat bread” often contains a combination of
whole-wheat and refined white flour. Don’t be fooled by the color of the
item, caramel coloring can make refined products look brown! Check the
ingredient label for the first ingredient: What type of flour is it? The first
ingredient on the label is the ingredient found in the largest quantity in
that food item. When shopping, look for the key word “whole” (as in
whole wheat or whole grain) in the first few ingredients. Or, look for the
“whole grain” stamp on the package.
Why should I care about whole grains?
The benefits of whole grains most documented by repeated studies include:
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Stroke risk reduced 30-36%
Type 2 diabetes risk reduced 21-30%
Heart disease risk reduced 25-28%
Better weight maintenance
GO TEAM!
Resources: www.RD411.com and www.wholegrainscouncil.org (February 2010)
Recipe of the Week: Power Granola
From Cooking Light magazine
Here is an easy way to get your whole grains, but without all of the added sugar and fat of pre-packaged
granola! It’s great with low fat yogurt, vanilla soy milk, or just regular cow’s milk. Good for breakfast, or
as a pre- or post-workout snack!
2 cups regular oats
1/3 cup ground flaxseed
1/4 cup chopped walnuts
1/4 cup chopped slivered almonds
2 teaspoons ground cinnamon
1/3 cup orange juice
1/3 cup honey
1/4 cup packed brown sugar
2 teaspoons canola oil
1 teaspoon vanilla extract
Cooking spray
1/3 cup dried cranberries
1. Preheat oven to 300°.
2. Combine first 5 ingredients in a medium bowl.
3. Combine orange juice, honey, and brown sugar in a small saucepan. Cook over medium heat just
until sugar dissolves, stirring frequently. Remove from heat; stir in oil and vanilla.
4. Pour honey mixture over oat mixture, stirring to coat. Spread mixture in a thin layer onto a jelly-roll
pan coated with cooking spray. Bake at 300° for 10 minutes; stir well. Bake an additional 10 to 15
minutes or until golden brown. Spoon granola into a bowl; stir in dried cranberries. Cool completely.
Note: Store completely cooled granola in an airtight container at room temperature for up to 2 weeks.
Yield: About 4 3/4 cups (serving size: about 1/2 cup)
Nutrition Info: CALORIES 196 (31% from fat); FAT 6.8g (sat 0.7g,mono 2.2g,poly 3.3g); IRON 1.5mg;
CHOLESTEROL 0.0mg; CALCIUM 38mg; CARBOHYDRATE 32.5g; SODIUM 5mg; PROTEIN 4.1g; FIBER 3.6g
Cooking Light, MAY 2005
Copyright ©2010 Time Inc. Lifestyle Group. All rights reserved.