Whole grains got a big boost from the new recommendation that people consume at least half of their daily grains (which varies based on gender, age and body weight) from whole-grain foods. This is the first acknowledgment from the USDA that not all grain products are alike, and that whole-grain foods-full-grain breads, bulgur wheat, popcorn, quinoa – offer more health benefits than processed or refined grains. The old food pyramid lumped all grain carbohydrates together, whether they are homemade whole-wheat breads or prepackaged Danishes. Today, most people only consume about one-third of the daily recommended grain intake. The grain industry and the USDA want to see that change. They’ve launched a major campaign to encourage people to eat more whole-grain foods. Their message is that whole-grain foods provide valuable sources of nutrients, including dietary fiber, vitamins B and E selenium, zinc, copper and magnesium. Whole-grain foods also contain phytochemicals, such as phenolic compounds, that together with vitamins and minerals play important roles in disease prevention. Whole grains have been shown to reduce the risk of type 2 diabetes, obesity, heart disease and cancer, and may offer considerable gastrointestinal benefits.
The digestive tract likes whole grains, a whole lot. The increased fiber in whole grains reduces symptoms of diverticular disease, increases bulking, reduces transit time and decreases pressure in the colon. Of 2,000 American adults, only 50 percent report they eat bread almost every day – compare that to Europe, where most people eat bread with every meal. Even more disturbing, US nutritionists said, are statistics showing that Americans don’t believe that bread has significant health benefits. Nearly one in five women, aged 35 to 44 years, thinks that bread is unhealthy or fattening. Fewer than one in 10 believe that bread can help prevent serious health conditions. Americans must understand that breads and grains are not the bad guy, they do not cause obesity and, in fact, are very healthy foods. Even if Americans can be sold on the idea that whole grains are good for them, getting them to eat whole grains will be another challenge. When it comes to picking out whole grains, it’s hard to separate the wheat from the chaff. It is nearly impossible to pick out whole-grain foods from a quick scan of the grocery store shelf. Contrary to popular understanding, brown breads or whole-wheat breads are not always whole grains. Whole-grain foods can’t be identified by color, but by ingredients. The USDA defines whole grains as foods made with entire grains seed – the bran, the germ and the endosperm. As grains are refined, most of the bran is removed, along with dietary fiber, mineral and vitamins. In addition, the Whole Grains Council stipulates that a true whole-grain product has at least 2 grams of fiber per serving.
Going by those definitions, few foods quality as whole grain. If you walk into a store, and just look for whole foods, it would fill up a tiny corner, not even an entire aisle. The vast majority of products that are out there are not whole in any way, shape or form. Nutritionists and physicians need to counsel patients to check labels assiduously. Whole grain should be the first ingredient listed, according to the USDA. Trying to cash in on the latest food trend, food producers are increasing whole grains in foods, and cutting back on refined flours. General Mills Cereals is reformulating cereals to add whole grains, and Country Harvest Breads is running a major advertising campaign selling its whole-grain products.
The guidelines also give a nod to some enriched grain foods. Women in their childbearing years should be especially trying to increase their intake of enriched grains, as the increased folic acid content may help prevent birth defects in children.