Whole grains are the healthy alternative to white processed foods and baked goods. It is recommended that Americans include three to five servings of whole grains each day. Many times it is difficult to understand what constitutes a whole grain and labels are often deceptive. Wheat germ is part of a whole grain, but not a whole grain in itself.
Whole Grains
Whole grains must contain the "whole" grain, meaning the three parts of the grain kernel or seed. The endosperm is the inner core of the grain kernel; the bran is the outer covering of the kernel; and the germ is the embryo part of the kernel. All three parts must be included in the product to be considered whole grain. Choose whole grains such as whole wheat, rye, barley, buckwheat, corn,millet, oats, quinoa and brown rice.
Wheat Germ
Wheat germ is a vital part of the whole wheat kernel. It makes up 2.5 percent of the weight of the kernel and is packed with nutrients to ensure a healthy stalk of wheat. The germ is where the plant germinates and produces a sprout. Wheat germ contains complex B-vitamins, minerals, protein and unsaturated fats. There are 414 calories and 26.6 g protein per cup of raw wheat germ, according to the U.S. Department of Agriculture's Nutrient Data Lab. Wheat germ also contains dietary fiber.
Recommendations
Consumers may be confused about what a serving of whole grain means. The 2005 Dietary Guidelines for Americans defines a serving of whole grain to be 1/2 cup brown rice or cooked grain, 1/2 cup whole grain pasta, 1/2 cup hot cereal such as oatmeal, one slice of 100 percent whole grain bread or 1 cup of 100 percent whole grain cereal. Adults and children age 9 and older are encouraged to eat three to five servings daily.
Labels
Whole grain product labels are not always consumer-friendly. Labels that say "whole grain," "whole wheat," "stone-ground whole grain," "brown rice," "oats," "oatmeal" and "wheatberries" are all considered whole grains, according to the Whole Grains Council. Terms such as "bran," "wheat germ," "enriched flour" and "degerminated cornmeal" do not indicate whole grains. The terms "multi-grain," "wheat flour," "organic flour" and "durham wheat" are less clear and don't necessarily indicate that a product is whole-grain. Check the labels carefully to determine if the product is truly a whole grain.
References
- Whole Grains Council: U.S. Dietary Guidelins and WG
- Whole Grains Council: Identifying Whole Grain Products
- Grain Foods Foundation: Nutrition Info: What Is A Grain?
- Nutrition Action Health Letter: The Whole Grain Guide; March 1997
- Wheat Foods Council: What Is Wheat?
- USDA Nutrient Data Lab: Wheat Germ
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