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What is a Whole Grain?

Whole grains contain the entire grain kernel-- the bran, germ, and endosperm.

What are examples of whole grains?

1. whole-wheat flour
2. bulgur (cracked wheat)
3. oatmeal
4. whole cornmeal
5. brown rice
6. buckwheat

Other examples include: http://www.mypyramid.gov/pyramid/grains.html#

1. whole wheat cereal flakes
2. muesli
3. whole grain barley
4. whole grain cornmeal
5. whole rye
6. whole wheat bread
7. whole wheat crackers
8. whole wheat pasta
9. whole wheat sandwich buns and rolls
10. whole wheat tortillas
11. wild rice

Why Eat Whole Grains?

Whole grains offer many benefits such as:

1. Contains vitamins and minerals,
2. Has high levels of antioxidants and other healthy plant-based nutrients.
3. Contains protective antioxidants in amounts near or exceeding those in fruits and vegetables.
4. Provides some unique antioxidants not found in other foods.
5. Helps reduce the risk of heart disease, cancer and diabetes.
6. May lower triglycerides,
7. May improve insulin control,
8. May help in weight management,
9. Many help slow the build-up of arterial plaque

What is the RDA for Whole Grains?

½ of the RDA for all grains should be whole grains. So, if the RDA for grains is 6-11 ounces ( serving), then at least 3-5 ½ servings should come from whole grains. See our related posting on grains: Click here!

What is a serving of Grain?

In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice can be considered as 1 ounce equivalent. Click the link for a detailed look at the list of serving size for a variety of foods: http://www.mypyramid.gov/pyramid/grains_counts_table.html

Do you eat whole grains in as part of your grain requirment? If so, share some examples? If not, what prevents you from getting the right amount of whole grains in your diet?