Whole Grains vs. Refined Grains
 
Whole grain foods must contain all three parts of the grain: the bran, the germ, and the endosperm.
 
Bran
The outer layer of the seed is full of fiber (both soluble and insoluble), B vitamins (B6, niacin, pantothenic acid, riboflavin, thiamin), 50-80% of the grain's minerals (iron, magnesium, potassium, phosphorus, selenium, zinc) and phytochemicals (health-promoting plant substances).
 
Germ
This is the embryo within the seed, from which new plant sprouts. It has the highest concentration of nutrients, including B vitamins, vitamin E, trace minerals, healthful unsaturated fats, phytochemicals, and antioxidants.
 
Endosperm
The kernel is full of starch, 70-75% of the grain's protein, and a small amount of B vitamins.
 
Refined grain products contain only the endosperm, and they usually have to be enriched with some nutrients because once the bran and germ portions are removed during milling, nutrient content can be reduced by up to 90%.
 
 
Types Of Whole Grains
 

wild rice

 Less Common Whole Grains:

• Amaranth
• Buckwheat (kasha)
• Bulgar (cracked wheat)
• Kamut
• Millet
• Quinoa
• Sorghum
• Spelt
• Triticale

quinoa salad

Ways To Increase Whole Grain Intake

Whole grains taste and feel different to the mouth - they are fuller and nuttier. Therefore, it takes time to retrain your taste buds and adjust to eating whole grains.

• Start your day with a bowl of oatmeal or ready-to-eat whole grain cereal. Watch out for the sugar content in the cereal; select one that has less than 4 grams of sugar per serving.
• Choose whole grain bread, tortillas, or pita pockets for your sandwich at lunch.
• Make your snacks whole grain. Opt for rye crispbread, whole grain rice cakes, crackers, or oatcakes. Check the ingredient label for excessive fat and sodium.
• Try air-popped popcorn as a snack. Don't go for the pre-popped ones that are smothered in fat, sugar, or salt.
• For white rice lovers, start by replacing half the amount with brown rice. Gradually increase the portion of brown rice as you become more used to it.
• Likewise, for an easier transition, substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads, and pancakes. You can also try replacing the white flour with white whole wheat flour. White whole wheat flour is a whole grain made from albino wheat (instead of red wheat) and is less grainy, and has a milder flavor and lighter color. Many stores now carry this flour.
• Add oats to your favorite baking recipes. You can even sprinkle some on your yogurt for crunch and added nutrition.
• Add brown rice, wild rice, barley, or whole grain pasta to your vegetable soup.
• Start off young children with a diet of whole grains; for older children, try the white whole wheat flour. Incorporate whole grains into foods that have lots of flavors, such as burgers with whole grain buns, brown rice medley with vegetables, whole grains in stuffing, quinoa in meat loafs, and whole wheat crust for make-your-own individual pizzas.

In conclusion, whole grains are excellent for your health. Not only do they help reduce the risk of many chronic diseases, they are also abundant in vitamins, minerals, phytonutrients, antioxidants, fiber, and many other healthful substances.

Whole grains do taste and feel different. In the beginning, you will find that there is a tradeoff between taste and health benefits, and it takes time to adjust to whole grains' heartier texture. However, if you can make an effort to replace more of your refined grains with whole grains, your body will definitely thank you for that.

© Carol Chuang 2009