Whole Grains: Make the Whole Grains: Make the Switch!Switch!

Melinda Johnson, MS, RDLecturer, Arizona State UniversityArizona Nutrition Network, Jan 2010

What’s the big deal?What’s the big deal?Reduced risk of disease:

◦Heart disease◦Some cancers◦Diabetes

Digestive healthWeight controlLonger life?

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Dietary Guidelines Dietary Guidelines EmphasizeEmphasizeWhole GrainsWhole Grains

Food groups to encourage:•Whole grains: at least 3 ounce equivalents (servings) each day•Fruits and vegetables•Fat-free or low-fat milk products

US Dept of HHS and USDA. Dietary Guidelines for Americans, 2005. 6th edition, Washington, DC: US Government Printing Office 2004

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Average whole grain intake is less than 1 serving/day

NHANES 1999-2002

Cereal GrassCereal Grass SeedSeed

Grains are SeedsGrains are Seeds

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What is a Whole Grain?What is a Whole Grain?

Bran“Outer shell” protects seed• Fiber• B Vitamins• Trace Minerals• Phytochemicals

Germ

Nutrient storehouse• B Vitamins• Vitamin E• Trace Minerals• Phytochemicals• Antioxidants• Lipids• Healthy Fats

EndospermProvides energy• Carbohydrate• Protein• Some B Vitamins

AleuroneLayer of cells adjacent to endosperm• Protein• Enzymes• Fiber• Phytochemicals

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Whole Grain

Refined Grain

All parts milled

Endosperm is milled

Germ & Bran

Milling of GrainsMilling of Grains

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Bran

Germ

Endosperm

Endosperm

Grains Provide Key Grains Provide Key NutrientsNutrients

Grains Contain Important Nutrients

CarbohydratesB Vitamins Trace Minerals• Iron• Zinc• Copper

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B Vitamins

Vitamins/Minerals

Carbohydrates

Whole Grains Have Grain Whole Grains Have Grain Benefits Benefits PLUS MorePLUS More

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B Vitamins

Vitamins/

Minerals

Carbohydrates Phytonutrients

Antioxidants

Plant Stanols and Sterols

Fiber

Whole Grains Have Grain Whole Grains Have Grain Benefits Benefits PLUS MorePLUS More

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Whole Grain Benefits Beyond Whole Grain Benefits Beyond FiberFiber

Phytonutrients•Phyto = plant •Nutrients = substances that protect health

Antioxidants •Protect cells from damage•“Rust-proofing for the body”

Plant Stanols and Plant Sterols •Lower blood cholesterol levels by interfering with its absorption

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Whole Grain Fiber FactsWhole Grain Fiber Facts

Whole Grain Doesn’t Mean High Fiber• Whole grain foods

provide 1-4 grams of fiber per serving

• Contain the whole grain package

High Fiber Doesn’t

Mean Whole Grain• Some high-fiber

grain foods are not whole grain

Whole Grain = Fiber

Whole Grain = Fiber

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Synergy Among ComponentsSynergy Among Components

The Whole Grain Bonus

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Americans are Missing OutAmericans are Missing Out

9 Out of 10 Americans are NOT Getting the Recommended 3 Servings of

Whole Grain Each Day!

NHANES 1999-2002

Not Getting Enough Whole

Grain

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Make Half Your Grains Make Half Your Grains WholeWhole

If you are a… Grain*(ounce-equivalents)

Whole Grain(ounce-equivalents)

WomanOlder Adult (51+ years)Teenage girlChild (9-13 years)

5-6 3

Teenage boyMan (31-50 years)

7 3.5

Man (19-30 years) 8 4

* The recommended amount of grains is based on calorie needs. Amounts noted are appropriate for individuals who get less than 30 min. of moderate physical activity daily.

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Whole Grain ConfusionWhole Grain Confusion

Consumers think they’re already getting enough

whole grain

Big G Health A&U, 2003 16

71% of consumers think they’re getting

enough

Consumers Mistakenly Identify Consumers Mistakenly Identify Foods as “Whole Grain”Foods as “Whole Grain”

80% of consumers believe that “many cereals provide good and/or excellent sources of whole grain”

◦ Consumers have a hard time identifying whole grain cereals and often mistakenly assume all or most cereals are whole grain

90% think they know what whole grain means

Big G Health A&U, 2003 17

Whole Grain ConfusionWhole Grain Confusion

Majority aware of term whole grain foods

Believe whole grain foods involve little or no processing

Health benefits of whole grain foods primarily reported as fiber

Ways to identify whole grain foods

◦Food label

◦Appearance

◦Color

Marquart et al, 2006 18

Consumer Definitions of Whole Consumer Definitions of Whole Grains are Rooted in Grains are Rooted in MisperceptionsMisperceptionsConsumers think whole grain is…

◦ Brown◦ Only wheat◦ Only fiber◦ Only bran◦ The same as multigrain◦ Only found in adult foods/cereals◦ Bad-tasting (if it’s sweet, it cannot be

whole grain)

GMI Big G Health A&U, 2003; Pirro Research, 1997 19

What is a Whole Grain?What is a Whole Grain?Can be a food itself:

◦ Popcorn, brown rice, oatmeal

Can be an ingredient:◦ Whole wheat, whole rye, whole cornmeal used

to make bread, cereal, crackers, pasta, tortillas

Way beyond whole wheat Way beyond whole wheat breadbread

Amaranth QuinoaBrown Rice SorghumBuckwheat TriticaleBulgur (Cracked Wheat) Whole-Grain BarleyMillet Whole-Grain CornOats Wild RicePopcornWhole Cornmeal or Whole-Grain CornmealWhole Rye or Whole-Grain RyeWhole Wheat or Whole-Grain Wheat

www.mypyramid.gov

Will the Whole Grain Please Stand Will the Whole Grain Please Stand Up?Up?

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Food Label LingoFood Label LingoStatements about whole grains on food package can mean very different things:

100% whole grain: All the grain in the product is whole grain.Whole-grain food: The product contains at least 51% whole grain by weight.Made with whole grain: The product contains at least one whole grain ingredient, but you can't tell how much or how little.Gram amounts: Some packages tell you how many grams of whole grains a serving contains

““Made with Whole Grain”Made with Whole Grain”16 grams of whole grains = 1

servingMost Americans need a minimum

of 48 grams of whole grains a day

Label-Reading for Whole Label-Reading for Whole GrainGrain

Look for “Whole Grain”

as a Leading Ingredient

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Helping Families Make the SwitchHelping Families Make the Switch

Key Messages:

Whole grains contain all 3 parts of the grain; more than fiber!

2010 Dietary Guidelines recommend 3 or more servings of whole grain per day

9 out of 10 Americans don’t meet whole grain recommendations

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Make Half Your Grains Make Half Your Grains Whole!Whole!

1 Cup Ready-to-Eat Cereal Made with Whole Grain

1 Slice Bread Made with Whole Grain

1/2 Cup Cooked Brown Rice, Pasta, Oatmeal

5 Crackers Made with Whole Grain

1 Small Waffle

1 Small Muffin Made with Whole Grain (2 ½" diameter)

1 Cup Ready-to-Eat Cereal Made with Whole Grain

1 Slice Bread Made with Whole Grain

1/2 Cup Cooked Brown Rice, Pasta, Oatmeal

5 Crackers Made with Whole Grain

1 Small Waffle

1 Small Muffin Made with Whole Grain (2 ½" diameter)

ServingServing Ounce-EquivalentOunce-Equivalent

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Whole Grain TipsWhole Grain TipsMake Easy SubstitutionsMake Easy Substitutions

Choose… Instead Of…

Cereal Made with Whole GrainCereal Made without Whole

Grain

Whole Wheat Bread White or “Wheat” Bread

Brown Rice White Rice

Crackers Made with Whole Grain

Crackers without Whole Grain

Whole Wheat Pasta Regular Pasta

Popcorn Pretzels

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Whole Grain Tips for “Picky” Whole Grain Tips for “Picky” EatersEaters

“Sneak” whole grain into everyday foods:•Whole wheat flour or oat flour for up to half the flour in flour-based recipes•Crumbs from whole grain crackers or bread in meatloaf or hamburgers•Rolled oats or crushed, unsweetened cereal made with whole grain as breading •Barley, brown rice or bulgur wheat in soups, stews, casseroles, or stir-fries

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Whole Grain TipsWhole Grain TipsMake your snacks whole grain: •Snack on ready-to-eat cereal made with whole grain – try a handful or have it with milk or yogurt•Enjoy popcorn (easy on the butter and salt) or pretzels made with whole grain•Mix up some trail mix for an on-the-go snack – with cereal made with whole grain, dried fruit, and nuts•Make your own baked whole grain tortilla chips using whole wheat flour tortillas or corn tortillas made with whole grain cornmeal

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Thank you!Thank you!Any Questions or Comments?