{"id":315,"date":"2013-10-09T13:59:22","date_gmt":"2013-10-09T19:59:22","guid":{"rendered":"http:\/\/uwyoextension.org\/uwnutrition\/?p=315"},"modified":"2024-01-05T10:08:20","modified_gmt":"2024-01-05T17:08:20","slug":"go-with-the-whole-grain","status":"publish","type":"newsletters","link":"https:\/\/uwyoextension.org\/uwnutrition\/newsletters\/go-with-the-whole-grain\/","title":{"rendered":"Go With The (Whole) Grain!"},"content":{"rendered":"\r\n

In case you aren\u2019t aware, September is whole grain month.\u00a0 What is a whole grain? Whole grains are the entire seed or kernel of a plant. A grain is made up of three parts: bran, endosperm, and germ.<\/p>\r\n\r\n\r\n\r\n

Bran<\/h2>\r\n\r\n\r\n\r\n

The bran is the multilayer outer skin of the kernel. It is tough, and its purpose is to protect the rest of the kernel from sunlight, pests, water, and disease. It contains antioxidants, B vitamins, and soluble fiber.<\/p>\r\n\r\n\r\n\r\n

Endosperm<\/h2>\r\n\r\n\r\n\r\n

The largest part is called the endosperm. It is the food supply for the germ, providing essential energy to the young plant so it can grow. It contains starch, carbohydrates, proteins, and small amounts of vitamins and minerals.<\/p>\r\n\r\n\r\n\r\n

Germ<\/h2>\r\n\r\n\r\n\r\n

The germ is the embryo or sprouting section of the seed that is often separated in the milling process because of its fat content, which limits flour\u2019s shelf life. It contains many B vitamins, some protein, minerals, and healthy fats.<\/p>\r\n\r\n\r\n\r\n

Whole Grains<\/h2>\r\n\r\n\r\n\r\n

Whole grains include amaranth; barley; buckwheat; corn, including whole cornmeal and popcorn; millet; oats, including oatmeal; quinoa; rice, brown rice, and colored rice; rye; sorghum (also called milo); teff; tritical; wheat, including varieties such as spelt,\u00a0 emmer, farro, einkorn, Kamut, durum and forms such as bulgur, cracked wheat and wheatberries; and wild rice.<\/p>\r\n\r\n\r\n\r\n

Where to Find Them<\/h2>\r\n\r\n\r\n\r\n

In the past, you would have had to go to a health or natural foods store to buy these grains, but now you can find many of them at the supermarket. Whole grains have oils that even\u00ad\u00adtually turn rancid. It\u2019s best to refrigerate or freeze grains. Old grains, including flours, will have a stale odor if they have lost their freshness.<\/p>\r\n\r\n\r\n\r\n

Gluten-Free Grains<\/h2>\r\n\r\n\r\n\r\n

Individuals who have opted to abstain from wheat and gluten due to allergy or intolerance to other whole grains such as amaranth, brown rice, quinoa, buckwheat, corn (meal and popped) millet, and sorghum.<\/p>\r\n\r\n\r\n\r\n

New Varieties<\/h2>\r\n\r\n\r\n\r\n

Some food manufacturers are using whole white wheat for whole-grain breads. It\u2019s a different type of wheat that has a lighter color with a milder taste but still has similar nutrients as the original \u201cwhole red wheat.\u201d<\/p>\r\n\r\n\r\n\r\n

Refined Grains<\/h2>\r\n\r\n\r\n\r\n

Refined grains have been milled, a process that removes the bran and germ. Without the bran and germ, about 25 percent of a grain\u2019s protein is lost, along with at least 17 key nutrients. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.<\/p>\r\n\r\n\r\n\r\n

Most refined grains (98%) are enriched<\/i>. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. If you see the word \u2018refined,\u2019 then you know it\u2019s not a whole grain. Some examples of refined grain products are white flour, degermed cornmeal, white bread, and white rice.<\/p>\r\n\r\n\r\n\r\n

Food Labeling<\/h2>\r\n\r\n\r\n\r\n

Foods labeled with the words “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not whole-grain products. Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain. Use the Nutrition Facts label to pick whole-grain products with a higher % Daily Value (% DV) for fiber. Not all whole-grain products are good sources of fiber.<\/p>\r\n\r\n\r\n\r\n

Recommendation<\/h2>\r\n\r\n\r\n\r\n

The 2015-2020 Dietary Guidelines for Americans recommends eating three \u201counce-equivalents\u201d of 100 percent whole grains each day. At each meal, make sure to include some source of whole grain. Here are some examples of one-ounce servings (16 g whole grains):<\/p>\r\n\r\n\r\n\r\n