Tips for Reaping the Benefits of Whole Grains

Eating more whole grains is an easy way to add a layer of "health insurance" to your life. Whole grains are packed withnutrients, including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, andmagnesium). 

A dietrich in whole grains has been shown to reduce the risk ofheart disease,type 2 diabetes,obesity, and some forms ofcancer. Whole-grain diets also improve bowel health by helping to maintain regularbowel movementsand promote growth of healthy bacteria in thecolon.Yet only 10% of Americans consume the recommended minimum of three servings a day.Why? For one thing, it's not always easy to tell just which foods are whole grain. Scan the bread, cereal or snack aisle, and virtually every package touts its whole-grain goodness. But not all of them actuallyarewhole grain. Terms like"multigrain," "100% wheat," "organic,""pumpernickel," "bran," and "stone ground" may sound healthy, but none actually indicates the product is whole grain.Further, many Americans have the perception that whole grains just don't taste good, or that it's difficult to work them into their daily diets.To help you start reaping the benefits of a diet rich in whole grains, WebMD got the skinny on how to tell which foods are made of whole grains, along with suggestions on how to fit the recommended servings into yourhealthy eatingplan.Know Your Whole GrainsA whole grain contains all edible parts of the grain, including the bran, germ, and endosperm. The whole grain may be used intact or recombined, as long as all components are present in natural proportions. To recognize whole grains, keep this list handy when you go to the grocery store and choose any of the following grains:

Whole-grain corn

Whole oats/oatmealPopcornBrown riceWhole ryeWhole-grain barleyWild riceBuckwheatTriticaleBulgur (cracked wheat)MilletQuinoaSorghum100% whole wheat flourBut what about when you're buying processed products, such as a loaf of bread? You probably know to avoid products made of "refined" wheat. But did you know that some manufacturers strip the outer layer of bran off the whole kernelof wheat, use the refined wheat flour, add in molasses to color it brown, and call it"100% wheat" bread? That's true -- but it is not a whole grain.

That's why it's important to check the ingredient list for the word "whole" preceding the grain (such as "whole wheatflour"). Ideally, the whole grain will be the first ingredient in the list, indicating that the product contains more whole grain than any other ingredient.One way to find whole grains is to look for the FDA-approved health claim that reads,"Diets rich in whole grain foods and other plant foods and low in total fat,saturated fat, andcholesterolmay reduce the risk ofheart diseaseand some cancers." This is found on whole-grain products that contain at least 51% whole grain ingredients (byweight) and are also low infat.Another aid to find whole-grain products isto look for the Whole Grain Council's whole-grain stamp, which shows how many grams of whole grains are in each serving. If all of the grain is whole grain, the stamp also displays a "100%" banner.The amount of grains you need daily varies based on your age,sex, andphysical activitylevel. In general, adults need between 5 to 8 ounce equivalents of grains each day, and at least half are recommended to come from whole grains.Examples of an ounce equivalent include 1 slice of bread, 1 cup of cereal, 1/2 cup ofcooked pasta or rice. You can determine how much you need by checking the U.S. government'sMyPlate website.More Whole Grain ProductsThe good news is that whole grains are not necessarily brown or only found in adult cereals. You can find them throughout the food supply, including many processed foods.Since the 2010 U.S. Dietary Guidelines recommended that Americans eat more whole grains, there has been an explosion of whole-grain options. Even many restaurants now offer brown rice and other whole grains options.For whole-grainnutritionwithout the"grainy" taste, there are newly reformulatedproducts that use lighter whole wheats and new processing techniques to make them look and taste more like white flour.These "white whole-grain" and other half-whole-wheat products are a great wayto transition into eating more whole grains,particularly if your kids are turning their noses up at them.
Source : http://www.webmd.com