Whole grains have become quite popular in recent years. According to a 2007 survey reported on in a recent issue of the Tufts University Health and Nutrition Letter, 71% of Americans are trying to consume more whole grains. Are you? Do you know why whole grains matter? Are you getting what you want when you purchase whole grain products?
Preliminary studies suggest whole grains may reduce the risk for cardiovascular diseases and type II diabetes. Whole grains are also a source of dietary fiber, which has been shown to provide additional benefits.
Dietary fiber may be beneficial for weight loss. Foods with a significant amount of fiber can slow the chewing and digestion of foods. This gives your body time to get feedback that you have eaten enough. Soluble fiber from such whole grains as oats and barley can slow down the rate at which your stomach empties and that helps you feel full longer.
However, keep in mind that whole grains are not the same thing as fiber. Eight grams of whole grain typically have less than a gram of dietary fiber. That’s because the fiber comes primarily from the bran portion of the whole grain. Although you can get lots of fiber by eating only bran, you may not find that to be appealing.
The beauty of eating whole grains is that you benefit not just from the fiber but also from the total array of nutrients present in the “whole” grain. This includes a significantly higher percentage of many nutrients then you will find in the refined grain. There are important phytochemicals such as antioxidants that have been greatly reduced or eliminated in the refined grain. Also, the nutrients and antioxidants are packaged in the ratio that nature intended.
In addition, there is another little known benefit of whole grains for dieters. A recent study published in the American Journal of Clinical Nutrition compared weight loss results for dieters who consumed only 100% whole grains as part of their reduced calorie diet in contrast with those who consumed only 100% refined grains. After 12 weeks both groups lost 8-11 pounds BUT the 100% whole grain group lost significantly more abdominal fat than the refined grain group.
Understanding the benefits of eating whole grains is the first step. Taking the next step of translating this knowledge into better choices for your diet is not quite so easy.
Preparing one ingredient whole grain cereals for a hot breakfast such as oatmeal (Hot Cereal for Weight Loss) or a serving of whole grain with lunch or supper such as brown rice will provide you with a guaranteed source of whole grain. However, choosing other whole grain food products may not be quite so simple. Here are some tips to guide you with your selections at the grocery store:
1. Remember that a gram of whole grain does not equal a gram of fiber. (Women between the ages of 19 and 50 need approximately 25 grams of dietary fiber per day and women 51+ need 21 grams. At this time we do not have a recommendation for daily grams of whole grain.)
Also, the words whole grain on a package cover may or may not mean 100% whole grain. If it does not specifically say 100% check to see if there are any refined grains or flours in the ingredient label as well as whole grain. Semolina flour, milled corn, durum flour, rice, enriched or unbleached flour, rice flour, wheat flour, and corn meal are all examples of refined grains.
2. Made with “whole grain” (for example, made with whole wheat) does not necessarily mean 100% whole grain. More likely than not this will be a product with only a little whole grain and mostly refined grains.
3. “Whole grain blend” usually means a mix of whole and refined grains but could mean a number of things. It might mean mostly refined grain or mostly whole grain or half whole grain and half refined grain. At this time there is no way of knowing what percentage of each is present when there is a mixed blend.
4. A product with “multigrain” on the label may have a variety or blend of grains, however, if they are all refined grains it won’t provide you with the benefits you might be hoping for. Multi-grain is not the same thing as whole grain.
I believe we will learn more about the benefits of whole grains in the years to come. However, unless and until we have more regulations with respect to the labeling of products, most consumers will not enjoy the benefits of whole grains. What we need is a greater selection of 100% whole grain products on the grocery store shelves.
For the time being check both the ingredient label and Nutrition Facts to know what you are buying. It’s all to easy to be misled. I know. It happens to me!
Till next time, watch those calories and eat healthy food.
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