What exactly is a whole grain and why are you always hearing so much about them?

Whole grains include the entire grain seed which consists of three parts: the bran, the endosperm and the germ.

Graph compliments of precisionnutrition.com

On the other hand, when grains are milled, refined or enriched (like in white bread or pasta), the bran and germ portions are removed, leaving only the endosperm. When you buy white breads, white rice, and white pasta, those important parts of the grain have been taken away to create a finer, lighter texture but in turn you lose all of the fiber and nutrients.

Why should you care? Not only do whole grains provide essential vitamins and minerals, they also have tons of fiber, which helps to regulate digestive system and to keep you fuller and more satisfied. White pastas or rice or breads really only provide us with quick-digesting carbohydrate and little else.

Consuming 2-3 servings of whole grain foods per day can reduce the risk of:

1. Cardiovascular disease: effects 1 in 3 American adults
2. Type 2 Diabetes: 25.8 million Americans have it, 79 million have pre-diabetes
3. Hypertension
4. Colon cancer: 3rd most common cancer in the US in men and women
5. Obesity
As whole grain intake goes up, the risk for all five of these conditions goes down. That’s a pretty big deal.

Beware of grain foods labeled:
• Multigrain
• Wheat bread
• Organic flour
• Bran
• Wheat germ
• Unbleached wheat flour
• 100% wheat

None of these terms guarantee a whole grain product. As with a lot of packaged products, just because something looks or sounds healthy doesn’t mean it is. The easiest way to ensure you’re getting a whole grain is to look for the word WHOLE as the first word of the ingredient list.

Despite all the great things whole grains can do for our bodies, Americans consume on average less than 1 serving of whole grains per day. Fewer than 5% of us get the recommended 48g per day.

Here are a few simple ways to start incorporating more WGs into your diet:

Have you tried any new grains lately? Or maybe just “healthified” old recipes substituting whole grain ingredients instead of refined?