Eat wholesome with whole grains

Grains have been a staple of the human diet for thousands of years, providing nourishment along with a rich history of culinary and agricultural traditions. You may have heard claims from the USDA supporting more whole grain consumption or seen food labels designating “made with whole grains.” However, on the flip side, grains have received a lot of media attention lately due to popular diets that promote a grain-free, wheat-free, or gluten-free lifestyle for a variety of ailments. This can make for a confusing message! For healthy individuals focused on preventative disease, whole grain consumption is associated with many benefits. Substantial research supports the beneficial effects of whole grains on heart disease, Type-2 diabetes, gut health, cancer prevention, and maintenance of a healthy weight.

The grain kernel contains three parts. The bran is the protective outer layer and contains fiber, vitamins, minerals, and phytochemicals. Phytochemicals are bioactive plant compounds that play a role in chronic disease prevention. The largest portion of the kernel is the starchy inner layer, or endosperm, and contains mostly carbohydrate and some protein. The innermost layer is the germ, or embryo, which contains minerals, vitamin E, and healthy fats. A whole grain product contains all three parts of the kernel. Grain products that are crushed, rolled, or otherwise milled (such as bread, crackers, or pasta), must be reconstituted to form roughly the same proportion of the bran, endosperm, and germ found in the original kernel to be considered a whole grain.

Refined flour products, such as white bread, are stripped of the bran and germ and often bleached to obtain a more palatable product, leaving out over half of the grain’s nutrients. Although refined grains are required to be enriched with iron, B vitamins, and folic acid, many other important nutrients, including fiber and antioxidants, are left out. Given that the majority of the grain’s nutrients are located in the bran and germ, consuming whole grains over refined grains is encouraged. Bread labeled “wheat bread” or “multigrain” does not ensure that it contains whole grains. Opt for breads that list 100% whole wheat as the first ingredient.

Even better than refined grains or milled whole grain products, are the intact grains themselves. Grains that require longer cooking times are higher in fiber and contain nutrients in their purest form.

Try grain varieties that may be unfamiliar – you may find that you like them!

Try teff (high in calcium), amaranth (high in magnesium, which helps boost the immune system and metabolism), barley (high in fiber), black rice (rich in antioxidants), quinoa (high in protein), steel-cut oats, or ancient wheat, which tends to be lower in gluten and higher in some minerals and antioxidants than modern wheat.

Including whole grains is an important part of a healthy diet, and choosing them more often can be a simple and easy change to help make your life healthier.

Natalie Colla is a Registered Dietitian with Panhandle Health District.