You may have heard some things about the benefits of consuming whole grains, but what’s all the fuss about? MyPlate.gov recommends that at least half of the grains consumed be whole grains and provides information on the benefits of choosing this healthful option, from adding fiber to reducing the risk of some diseases.

What is the definition of a whole grain? A whole grain includes all its edible parts: the bran, the endosperm, and the germ. A refined grain is a grain that has been processed to remove the bran and the germ, which contain key nutrients, leaving only the endosperm. The bran is the part of the grain that contains fiber, B vitamins, and minerals like iron and magnesium.  The germ is the nutrient-rich part of the grain containing vitamin E and B vitamins. When these are removed, only the endosperm, the grain's starchy carbohydrate and protein component, is left. When grains are refined, we lose many health benefits. Though refined grains are enriched by adding back some of the vitamins and iron, the fiber is still lacking; it is not added back as part of this process.

According to MyPlate.gov, the fiber contained in whole grains is beneficial for reducing cholesterol and may even prevent cardiovascular disease. Fiber is also beneficial for maintaining a healthy gastrointestinal system and keeps us regular.

How many grains should you consume each day? The number of ounce-equivalents of grains a person needs each day depends on their calorie needs. Each of the following examples from MyPlate.gov equals one ounce-equivalent of grains: half an English muffin, one mini bagel, one
packet of instant oatmeal, 3 cups of popped popcorn, a 6" round tortilla, one slice of bread, or ½ a cup of quinoa, rice, or pasta. For most adult women, the recommended range is between 6-8 ounce-equivalents of grains daily, and for adult men, the range is a little higher, coming in between 7-10 ounce-equivalents daily. You can visit MyPlate.gov for more individualized information based on age, sex, height, weight, and level of physical activity. If you have prediabetes or diabetes, remember that all grains (whole and refined) contain carbohydrates and may need to be counted as part of your individualized nutrition needs. For more specific guidance on grains as part of your diabetes management plan, be sure to talk with your health care professional.

How can we easily make changes to our eating habits to include more whole grains?  Here are some easy swaps you might consider. When using whole wheat pasta instead of traditional white pasta, the texture is not that different when served with sauce and vegetables. Try some whole-wheat or corn tortillas for your next taco night in place of white flour tortillas. If you prefer the texture of white rice over other whole-grain options, try mixing them. By adding cooked brown rice, barley, or quinoa to your cooked white rice in equal ratios, you are still making steps towards making half your grains whole grains. Choose whole-grain cereals like oatmeal, shredded wheat, and bran flakes. When comparing packaged foods to identify more whole-grain options, select those with “whole grain” or “whole wheat” as the first ingredient.

It doesn’t have to be all or nothing; the choices are many.  Make gradual changes to your habits by making some healthful swaps. You might be surprised at what you will like!

References

U.S. Department of Agriculture. (n.d.). Grains. MyPlate. https://www.myplate.gov/eat-healthy/grains

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About the author

Karen Carrier
Food, Families, and Communities Educator, Penn State Extension