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Whole Grains: Make the Switch!
Melinda Johnson, MS, RD Lecturer, Arizona State University Arizona Nutrition Network, Jan 2010
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What’s the big deal? Reduced risk of disease: Heart disease
Some cancers Diabetes Digestive health Weight control Longer life? 2
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Dietary Guidelines Emphasize Whole Grains
Food groups to encourage: Whole grains: at least 3 ounce equivalents (servings) each day Fruits and vegetables Fat-free or low-fat milk products Average whole grain intake is less than 1 serving/day NHANES US Dept of HHS and USDA. Dietary Guidelines for Americans, th edition, Washington, DC: US Government Printing Office 2004
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Grains are Seeds Cereal Grass Seed
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What is a Whole Grain? Bran Aleurone Germ Endosperm
“Outer shell” protects seed Fiber B Vitamins Trace Minerals Phytochemicals Aleurone Layer of cells adjacent to endosperm Protein Enzymes Fiber Phytochemicals Germ Nutrient storehouse B Vitamins Vitamin E Trace Minerals Phytochemicals Antioxidants Lipids Healthy Fats Endosperm Provides energy Carbohydrate Protein Some B Vitamins
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Milling of Grains Whole Grain Refined Grain All parts milled
Bran All parts milled Endosperm Germ Refined Grain Endosperm Endosperm is milled Germ & Bran
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Grains Provide Key Nutrients
Grains Contain Important Nutrients Carbohydrates B Vitamins Trace Minerals Iron Zinc Copper 7
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Whole Grains Have Grain Benefits PLUS More
B Vitamins Vitamins/ Minerals Carbohydrates 9
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Whole Grains Have Grain Benefits PLUS More
Fiber Plant Stanols and Sterols B Vitamins Vitamins/ Minerals Antioxidants Carbohydrates Phytonutrients 10
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Whole Grain Benefits Beyond Fiber
Phytonutrients Phyto = plant Nutrients = substances that protect health Antioxidants Protect cells from damage “Rust-proofing for the body” Plant Stanols and Plant Sterols Lower blood cholesterol levels by interfering with its absorption
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Whole Grain Fiber Facts
Whole Grain Doesn’t Mean High Fiber Whole grain foods provide 1-4 grams of fiber per serving Contain the whole grain package High Fiber Doesn’t Mean Whole Grain Some high-fiber grain foods are not whole grain 12
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Synergy Among Components
The Whole Grain Bonus
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Americans are Missing Out
9 Out of 10 Americans are NOT Getting the Recommended 3 Servings of Whole Grain Each Day! Getting the Recommended 3 Servings of Whole Grain/Day Not Getting Enough Whole Grain NHANES 14
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Make Half Your Grains Whole
If you are a… Grain* (ounce-equivalents) Whole Grain (ounce-equivalents) Woman Older Adult (51+ years) Teenage girl Child (9-13 years) 5-6 3 Teenage boy Man (31-50 years) 7 3.5 Man (19-30 years) 8 4 * The recommended amount of grains is based on calorie needs. Amounts noted are appropriate for individuals who get less than 30 min. of moderate physical activity daily. 15
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71% of consumers think they’re getting enough
Whole Grain Confusion Consumers think they’re already getting enough whole grain 71% of consumers think they’re getting enough Big G Health A&U, 2003
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Consumers Mistakenly Identify Foods as “Whole Grain”
80% of consumers believe that “many cereals provide good and/or excellent sources of whole grain” Consumers have a hard time identifying whole grain cereals and often mistakenly assume all or most cereals are whole grain 90% think they know what whole grain means Big G Health A&U, 2003
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Whole Grain Confusion Majority aware of term whole grain foods
Believe whole grain foods involve little or no processing Health benefits of whole grain foods primarily reported as fiber Ways to identify whole grain foods Food label Appearance Color Marquart et al, 2006
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Consumer Definitions of Whole Grains are Rooted in Misperceptions
Consumers think whole grain is… Brown Only wheat Only fiber Only bran The same as multigrain Only found in adult foods/cereals Bad-tasting (if it’s sweet, it cannot be whole grain) GMI Big G Health A&U, 2003; Pirro Research, 1997
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What is a Whole Grain? Can be a food itself: Can be an ingredient:
Popcorn, brown rice, oatmeal Can be an ingredient: Whole wheat, whole rye, whole cornmeal used to make bread, cereal, crackers, pasta, tortillas
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Way beyond whole wheat bread
Amaranth Quinoa Brown Rice Sorghum Buckwheat Triticale Bulgur (Cracked Wheat) Whole-Grain Barley Millet Whole-Grain Corn Oats Wild Rice Popcorn Whole Cornmeal or Whole-Grain Cornmeal Whole Rye or Whole-Grain Rye Whole Wheat or Whole-Grain Wheat
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Will the Whole Grain Please Stand Up?
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Food Label Lingo Statements about whole grains on food package can mean very different things: 100% whole grain: All the grain in the product is whole grain. Whole-grain food: The product contains at least 51% whole grain by weight. Made with whole grain: The product contains at least one whole grain ingredient, but you can't tell how much or how little. Gram amounts: Some packages tell you how many grams of whole grains a serving contains
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“Made with Whole Grain”
16 grams of whole grains = 1 serving Most Americans need a minimum of 48 grams of whole grains a day
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Label-Reading for Whole Grain
Look for “Whole Grain” as a Leading Ingredient 26
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Helping Families Make the Switch
Key Messages: Whole grains contain all 3 parts of the grain; more than fiber! 2010 Dietary Guidelines recommend 3 or more servings of whole grain per day 9 out of 10 Americans don’t meet whole grain recommendations
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Make Half Your Grains Whole!
Serving Ounce-Equivalent 1 Cup Ready-to-Eat Cereal Made with Whole Grain 1 Slice Bread Made with Whole Grain 1/2 Cup Cooked Brown Rice, Pasta, Oatmeal 5 Crackers Made with Whole Grain 1 Small Waffle 1 Small Muffin Made with Whole Grain (2 ½" diameter)
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Whole Grain Tips Make Easy Substitutions
Choose… Instead Of… Cereal Made with Whole Grain Cereal Made without Whole Grain Whole Wheat Bread White or “Wheat” Bread Brown Rice White Rice Crackers Made with Whole Grain Crackers without Whole Grain Whole Wheat Pasta Regular Pasta Popcorn Pretzels 29
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Whole Grain Tips for “Picky” Eaters
“Sneak” whole grain into everyday foods: Whole wheat flour or oat flour for up to half the flour in flour-based recipes Crumbs from whole grain crackers or bread in meatloaf or hamburgers Rolled oats or crushed, unsweetened cereal made with whole grain as breading Barley, brown rice or bulgur wheat in soups, stews, casseroles, or stir-fries 30
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Whole Grain Tips Make your snacks whole grain:
Snack on ready-to-eat cereal made with whole grain – try a handful or have it with milk or yogurt Enjoy popcorn (easy on the butter and salt) or pretzels made with whole grain Mix up some trail mix for an on-the-go snack – with cereal made with whole grain, dried fruit, and nuts Make your own baked whole grain tortilla chips using whole wheat flour tortillas or corn tortillas made with whole grain cornmeal 31
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Thank you! Any Questions or Comments?
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