By Melanie R. Polk, M.M.Sc., R.D., F.A.D.A.
Here's a kernel of truth: When it comes to nutrition, whole grains are golden.
Whole grains contain the entire grain kernel — the bran, germ and endosperm. Refined grains, on the other hand, have been milled. This process strips away the bran and germ — and some key nutrients, including fiber.
That helps explain why people who choose whole grains can reap these benefits:
- A lower risk of heart disease and diabetes.
- Help with weight control — the fiber in whole grains can help you feel full on fewer calories.
- Less frequent problems with constipation.
Your whole-grain campaign
According to the latest dietary guidelines, at least half your daily grains should be whole grains. Here are some simple ways to meet that goal:
1. Stock your pantry. See "A handy whole-grain shopping list" at right for some ideas on what to buy.
2. Shop smart. Items labeled as "multigrain," "stone-ground," "cracked wheat" or "bran" may not contain whole grains. Choose products that list whole or whole grain first on the list of ingredients.
3. Pay attention to percents. Check out the Nutrition Facts label. Look for whole-grain foods that contain 10 percent or more of the Daily Value of fiber.
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