Whole Grains

How do I chose a whole grain?

Whole grain foods are products that are derived from all parts of the wheat kernel. A wheat kernel is composed of three parts; bran, endosperm, and germ (see pictorial below). Through processing, food products can be made from the germ only (wheat germ), the bran only (bran flakes, bran muffins), the endosperm only (white-flour based products), or the whole kernel (100% whole wheat products, brown rice). Since the nutrition found in a wheat kernel is unevenly dispersed amongst the three parts, buying and preparing whole grain products ensures exposure to all of the nutrition found a wheat kernel. For example, food products made with the bran only will be high in B-vitamins, trace minerals, insoluble fiber, lignans, and other phytonutrients, but lack the B vitamins, trace minerals, and phytonutrients found in the germ. The milling process produces refined, white flour-based products (endosperm only) that contain carbohydrates, protein, iron and minimal soluble fiber, but lack all of the nutrition found in the bran and germ. Other irreplaceable nutrients lost in the milling process include; lignans, phytoestrogens, phenolic compounds, phytic acid, flavanoids, saponins, and antioxidants.

Whole grains have been shown to be useful as an adjunct therapy and assist in protection from a range illnesses. Soluble fiber (found in high quantities in oats and barley) has been found to have a cholesterol-lowering effect, whereas grains high in insoluble fiber (whole wheat and bran) help maintain regularity and cleanse the GI tract. Phenolic acid, a phytonutrient found in the bran layer of the grain, is a potent antioxidant. Phytoestrogens have estrogenic effects and have been associated with hormone-dependent cancers. Whole grains have been correlated with improved management diabetes and with a reduced risk of heart disease and cancers of the stomach, colon, gallbladder, liver, pancreas, ovaries, breast, and prostate.

When looking for whole-grain foods, follow these few guidelines to ensure that you are buying and preparing the whole grain:

Only buy whole-grain products that state 100% whole wheat or grain as their first ingredient. Products that state whole wheat (not 100% whole wheat) are made from either a mix of whole wheat and white flour and have added coloring to make them look like whole grains. Unbromated enriched flour may also be presented as whole grains, but in reality it is white flour. In the latter cases, the majority of nutrition is removed from the final product.

100% whole-grain bread should yield at least 3 grams of fiber/slice.

Whole grain or high-fiber cereals should yield at least 4-5 grams fiber/cup.

Last updated: October 13, 2009