Nutrition Wellness

The Benefits of Eating Whole Grains

July 11, 2014

The Benefits of Eating Whole Grains

A whole grain is a simple food. While simple, it is a complete grain composed of 3 parts,

including bran, germ, and endosperm.  Additionally, a whole grain provides phytonutrients, antioxidants, fiber, minerals, vitamins, and carbohydrates.

Tips for finding whole grains:

  • Read ingredient list:  Look for Whole or Whole Grain at the beginning of the ingredient list. Example: Whole Grain Oats
  • Look for Whole Grain Symbol: If a product shows a 100% stamp then all the
    grains in the product are whole grains. This means that the product provides 16 grams of whole grains which is a full serving. If a product shows the basic stamp it means the product contains at least a serving of whole grains which is 8 grams.
  • Not all foods have “marketing claims” of being whole grain, so read the ingredient list.

The benefits of whole grains:

  • Lowers risk of Cancer.
  • Lowers risk of Type 2 Diabetes.
  • Lowers risk of Heart Disease.
  • Helps with weight Management.

How much whole grain should someone have daily? 

  • Aim to eat three whole grain servings daily–a food with a label with a 100% whole grain stamp or 6 foods with any whole grain stamp. The goal is 48 grams of whole grains per day.
  • Servings include 1/2 cup brown rice, oatmeal, or whole-grain pasta.

Ways to increase whole grain intake: 

  • Choose a ready-to-eat breakfast cereal made with whole grains or oatmeal.
  • Be adventurous! Try less common whole grains such as barley, bulgur, wheat berries, kasha, amaranth, and quinoa.
  • Choose brown rice or wild rice instead of white rice. Or, try a combo of rice and grains.
  • When dining out choose whole grain options like whole grain pasta, whole grain pizza crust, and whole grain bread.
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