Whole Grains Pamela Johnson

March 3, 2011

What are Whole Grains?• Definition: grains that are still intact, containing

the entire grain kernel. (bran, germ, and endosperm)

• Unprocessed Grains

Examples:Brown riceWhole barleyWhole wheatWhole grain bread products (English muffins,

tortillas)Whole grain pasta

Whole Grain Benefits Fiber Weight Management Reduce risk of CVD, stroke, hypertension,

insulin sensitivity, Type 2 diabetes, metabolic syndrome, as well as some cancers.

B Vitamins (Folic AcidPregnancy) Minerals (Magnesium)

How many ounces of grains do we need?*Half of the total recommended grains for each age group

should be Whole Grains. Age Males Females 2 3 3 3 5 4 4 - 8 5 5 9 6 5 10 - 11 6 6 12 - 13 7 6 14 8 6 15 9 6 16 - 18 10 6 19 - 25 10 7 26 - 45 9 6 46 - 65 8 6 66+ 7 6

* 1 ounce consists of one slice of bread, 1 cup of cereal, ½ cup cooked cereal, pasta, or rice, 5 whole-grain crackers, 3 cups popped popcorn.

Whole Grain vs.

Contains entire kernel Composed of protein,

lipids, B vitamins, Vitamin E minerals, flavonoids, iron, and dietary fiber.

Ex: brown rice, oatmeal, whole grain bread.

Refined Grains

Gone through milling process which extracts bran and germ.

Removes B vitamins, iron, and dietary fiber.

Enriched in order for B vitamins and iron to be added back after processing. (NOT Fiber)

Ex: white rice, enriched bread.

Whole grains should be the first ingredient. (majority)

Low in fat, saturated fat, trans fat, and cholesterol.

Should state the health claim. (Whole Grain Stamp)

Contain 51% or more whole grains by weight.

Color is not an indication of whole grain.

Contains high amount of dietary fiber.

Multigrain, stone ground, 100% wheat are not necessarily considered whole grain.

How to tell which foods contain Whole Grain…

Recommendations

1. Half of your recommended serving of grains

should be whole grain.

2. Opt for whole grain alternatives rather than

enriched/refined grains.

3. Take time to look at ingredients.

4. Watch out for misleading labels.

5. Compare ingredients and nutrition labels in

order to chose the best whole grain

products.

In order to receive great benefits from whole grains…

References

1.Brownlee IA, Moore C, Chatfield M, et al. Markers of cardiovasuclar risk are not changed by increased whole-grain intake: the wholeheart study, a randomised, controlled dietary intervention. Br J Nutr.2010;104:125-134. 2. Get on the grain train. Web site. http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2000/GrainTrainevisedMar08.pdf#xml=http://65.216.150.153/texis/search/pdfhi.txt?query=whole+grain&pr=MyPyramid&rdepth=0&sufs=2&order=r&cq=&id=4d507d8612 3. McKeown NM, Troy LM, Jacques PF, Hoffmann U, O’Donnell CJ, Fox CS. Whole-and refined-grain intakes are differently associated with abdominal visceral and subcutaneous adiposity in healthy adults: the framingham heart study. Am J Clin Nutr. 2010;92:1165-71.4. O’Neil CE, Nicklas TA, Zanovec M, Cho S. Whole-grain consumption is associated with diet quality and nutrient intake in adults: the national health and nutrition examination survey, 1999-2004. J Am Diet Assoc.2010;110:1461-1468. 5. Whole grains council. Web site.http://www.wholegrainscouncil.org/whole-grain-stamp6. Whole Grains. Web site. http://abcnews.go.com/2020/Diet/story?id=1659195&page=1

Picture References

1.http://www.google.com/imgres?imgurl=http://www.fitceleb.com/

files/images/wholegrain.jpg&imgrefurl=http://www.fitceleb.com/

2008/08/04/heart-smart-shopping-list-&usg=__IQ-CRMaNR-

ojpHFWmOf9SshSEsk=&h=219&w=400&sz=38&hl=en&start=0&zo

om=1&tbnid=51FWiR

2. http://livelovebeyou.tumblr.com/

3.http://www.runaton.com/ratg/index.php?

option=com_content&task=view&id=78&Itemid=47