Transcript The Whole Truth About Whole Grains

Whole Grains: Make the
Switch!
Melinda Johnson, MS, RD
Lecturer, Arizona State
University
Arizona Nutrition
Network, Jan 2010
What’s the big deal?
Reduced
risk of
disease:
◦ Heart disease
◦ Some cancers
◦ Diabetes
Digestive health
Weight control
Longer life?
2
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 1999-2002
US Dept of HHS and USDA. Dietary Guidelines for Americans, 2005. 6th edition, Washington, DC: US Government Printing Office 2004
3
Grains are Seeds
Cereal Grass
Seed
4
What is a Whole Grain?
Bran
“Outer shell” protects seed
Aleurone
• Fiber
• B Vitamins
• Trace Minerals
• Phytochemicals
Layer of cells
adjacent to
endosperm
Germ
•
•
•
•
Protein
Enzymes
Fiber
Phytochemicals
Nutrient storehouse
• B Vitamins
• Vitamin E
• Trace Minerals
• Phytochemicals
• Antioxidants
• Lipids
• Healthy Fats
Endosperm
Provides energy
• Carbohydrate
• Protein
• Some B Vitamins
5
Milling of Grains
Bran
Endosperm
Whole Grain
All parts milled
Germ
Refined Grain
Endosperm
Endosperm is milled
Germ & Bran
6
Grains Provide Key Nutrients
Grains
Contain Important Nutrients
Carbohydrates
B Vitamins
Trace Minerals
• Iron
• Zinc
• Copper
7
Whole Grains Have Grain
Benefits
PLUS More
B Vitamins
Vitamins/
Minerals
Carbohydrates
9
Whole Grains Have Grain
Benefits
PLUS More Fiber
B Vitamins
Vitamins/
Minerals
Carbohydrates
Plant Stanols and
Sterols
Antioxidants
Phytonutrients
10
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
11
Whole Grain Fiber Facts
Whole Grain = Fiber
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
Synergy Among Components
The Whole Grain Bonus
13
Americans are Missing Out
9 Out of 10 Americans are NOT Getting the
Recommended 3 Servings of
Whole Grain Each Day!
Not Getting Enough
Whole Grain
NHANES 1999-2002
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Make Half Your Grains Whole
Grain*
Whole Grain
(ounce-equivalents)
(ounce-equivalents)
5-6
3
Teenage boy
Man (31-50 years)
7
3.5
Man (19-30 years)
8
4
If you are a…
Woman
Older Adult (51+ years)
Teenage girl
Child (9-13 years)
* 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
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

Big G Health A&U, 2003
90% think they know what whole grain means
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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:
◦ Popcorn, brown rice, oatmeal

Can be an ingredient:
◦ Whole wheat, whole rye, whole cornmeal used to
make bread, cereal, crackers, pasta, tortillas
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

www.mypyramid.gov
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
“Made with Whole Grain”
16 grams of whole grains = 1 serving
 Most Americans need a minimum of
48 grams of whole grains a day

Label-Reading for Whole Grain
Look for
“Whole Grain”
as a Leading
Ingredient
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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
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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
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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
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Thank you!

Any Questions or Comments?