Whole-grain wheat is part of a healthy diet. Consuming whole-grain wheat products can help manage weight, diabetes, heart disease and some forms of cancer -- especially when eaten in place of refined or processed grains. Labeling on food products can be confusing or misleading, so it is best to understand what whole-grain wheat is and what to look for in such products.
Whole Grains
Whole grains are foods that contain all three parts of the grain: the bran, the germ and the endosperm. These parts of the wheat grain can be ground, cracked or flaked, but they must all be present for the grain to be considered whole. To make sure you are getting a whole-grain wheat product, look for the words whole-grain wheat as one of the first ingredients listed, versus just reading the labeling on the package. Whole-grain products can also include ingredients such as whole bran, whole oats, whole rye, buckwheat, bulgur, cracked wheat and millet.
Parts of the Grain
The entire whole-wheat grain is called a kernel, and the tough outermost layer of the kernel is the bran. The bran is a good source of antioxidants, B vitamins and fiber. The endosperm makes up most of the inside of the kernel and contains starchy carbohydrates, proteins and small amounts of vitamins and minerals. The germ is a small section within the endosperm, and it houses many B vitamins along with some protein, minerals and healthy fats. Wheat kernels can be purchased whole or ground up into flour, or they can be split or cracked and made into cereals, crackers and many other products.
Refined and Processed Grains
Refined and processed wheat grains are not considered whole, because during the processing or refining, some or all of the bran and germ are removed, which decreases the fiber, mineral and vitamin content. Sometimes minerals and vitamins are added back into the product, which produces enriched or fortified foods. While processed and refined grains may have some nutritional components added back in, it is still best to choose whole grains whenever possible.
Recommended Daily Intake
General recommendations are to get 45 to 60 percent of your daily calories from carbohydrates and at least half of that should be from whole grains. The U.S. Department of Health and Human Services suggests aiming to get at least 3 oz. of whole grains every day. One ounce is the equivalent of one slice of whole-wheat bread, 1/2 cup of brown rice or 1/2 cup of oatmeal. In addition to making sure the words "whole grain" are at the top of the ingredients list, look for products that contain about 5 g of fiber per serving. A general goal is to get between 25 and 25 g of fiber every day.
Benefits
The American Dietetic Association recommends eating whole grains, because they help to regulate the digestive system and bowel movements and create feelings of fullness that can help with weight management. Also, the fiber found in whole grains helps to keep cholesterol and triglyceride levels in check. Whole grains are digested more slowly than processed or refined grains, so they can help to regulate blood sugar levels as well.
References
- U.S. Food and Drug Administration; The Scoop on Whole Grains; March 2011
- Whole Grains Council: What is a Whole Grain?
- Centers for Disease Control and Prevention; Carbohydrates; February 23, 2011
- Department of Health and Human Services: Choose Carbohydrates Wisely
- American Dietetic Association: Why Do the Dietary Guidelines Recommend Eating More Whole Grains?
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