Going for the Grains

Lower Your Risk of Heart Disease
As stated in the April 2005, Tufts University Health & Nutrition Letter, whole grains are found to be associated with lower risk of heart disease.  A new study published in the American Journal of Clinical Nutrition found that men who ate the most whole grains had an 18 percent lower risk of heart disease compared with those who ate the least.  Focusing on the importance of bran, the study concluded that the group consuming the most bran, the outer layer of whole grains, had a 30 percent lower risk of heart disease.  The senior author of this study, Eric Rimm, ScD, of the Harvard School of Public Health, says that it is likely that the whole range of nutrients you get from eating whole grains, including B vitamins, antioxidants, minerals and various plant chemicals, also contribute to the lower risk of heart disease.

The Anatomy of a Whole Grain
A whole grain is made up of three main parts, the bran, endosperm and the germ.  Whole grains are just as they are found naturally in the fields - the entire seed of a plant.

If a food label states that the package contains whole grain, the “whole grain” portion of the food product is required to have the same proportions of bran, endosperm, and germ as the harvested kernel prior to being processed.
 
Make Half Your Daily Grains Whole
The new 2005 Dietary Guidelines for Americans recommends that all adults eat half their grains as whole grains—that’s 3 to 5 servings of whole grains each day.  The USDA defines a grain serving as a grain product containing 16 grams of flour.  So, at a minimum, adults should consume 48 grams of whole grains everyday. 

Common Whole Grains Include:
Oatmeal, bulgur, whole barley, brown rice, whole wheat, wild rice, and even popcorn!
Look for the word “whole” in front of a grain to be named first on the label’s ingredient list.  Don’t be fooled by color alone, as dark or brown bread often appears to be a whole grain food, but it may just have molasses or caramel food coloring added.  In addition, foods light in color may be made from oats, which is a whole grain.

Health experts agree that whole grains are a healthy necessity in everyone’s diet - man or woman, young or old.  So, find ways to sneak whole grains into your diet, and ENJOY!