Whole grains provide a host of benefits including heart disease prevention, lowing the risk of diabetes and helping maintain a healthy weight. But those benefits may only come when a person gets three servings a day. An article on CNN Health discusses easy ways to get whole grains in the diet. They start off by explaining that whole grains are made of three parts: the bran (or outer layer), the germ and the endosperm. Without all tree parts, the health benefits may not be there. It is easy to get three servings a day, according to Joanne Slavin, R.D., Ph.D., one of the country's foremost experts on fiber and whole grains who was quoted in the article. She said a serving of whole grains can come from a one-half cup brown rice, bulgur, barley, buckwheat, amaranth, spelt or quinoa; one-half cup cooked oatmeal; one-half cup cooked whole wheat pasta; one slice whole-grain bread, made with whole wheat, whole rye, or whole oats; one small muffin (weighing one ounce) made with whole wheat flour; one whole-grain tortilla; or one cup whole-grain cereal flakes.
It’s also important to read labels, according to the article. “Made with whole grains” does not necessarily mean that it counts as a whole grain serving. Slavin said the best place to look for information is the nutrition label. Look for the word “whole” in the ingredients list; whole grain, whole rye and whole oats. One can also look for the Whole Grains Council’s black and yellow stamp that food manufacturers can use to tout products that contain at least half a serving or more of whole grain or an FDA-approved health claim on breakfast cereals if at least half the cereal is made with whole grains.
The article says that "enriched flour” in the ingredients list does not constitute a whole grain either. Enriched means the grains used to make those products were refined by removing the bran and germ, which is where all the fiber and nutrients are. Refining makes grains less chewy, easier for manufacturers to use in packaged foods, and gives foods a longer shelf life. To make up for the lost nutrients, manufacturers add B vitamins and minerals, along with folic acid; that’s why they are “enriched.” Slavin said whole grains don’t need to be enriched because they already contain many nutrients.