The grain group of MyPyramid is represented by the largest band on the graphic, which means we need more servings from the grain group than from any other group. There is a lot of confusion about the grain group and its role in good health, so let’s try to answer some basic questions.
What foods are in the grain group? Any food made from wheat, oats, corn, rice, barley or other cereal grains is a grain product. That includes products like bread, pasta, oatmeal, breakfast cereals and grits.
What is the difference between whole grains and refined grains? Whole grain products contain the whole grain kernel, which is made up of the bran, germ and endosperm. Whole grains include whole-wheat flour, oatmeal, and brown rice, to name just a few. Refined grains have been processed to remove the bran and germ. They have a finer texture, but milling removes fiber, vitamins, minerals and other healthful chemicals. Most refined grains are enriched to add back certain B vitamins and iron.
How much whole grain should I be eating? It's generally accepted that Americans eat too many refined grain products. The 2005 Dietary Guidelines and MyPyramid stress the importance of eating more whole grains – in fact the recommendation is that half of our intake from the grain group be whole grain products. We are a long way from that goal. According to the Whole Grains Council, our average intake is just one serving of whole grains each day – and almost half of Americans eat no whole grains at all.
The total intake recommended from the grain group of MyPyramid varies with age, gender and level of activity, but the average number of servings for adults is six ounce-equivalents. So the average recommendation for number of whole grain servings is three ounce-equivalents.
We’ve all heard of a serving, but how much is an ounce equivalent? In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked pasta, rice or cereal can be considered as an ounce equivalent of grain. It’s important to recognize that some of the foods we eat as one “serving” actually contain more than one ounce-equivalent. For example, the large size of bagel commonly sold in stores and coffee shops is equal to almost 4 ounce equivalents.
Why are whole grains so important? All products from the grain group contain carbohydrates, which give us fuel for physical activity, mental activity and other body functions. Enriched grain products also provide iron and B-vitamins such as niacin, thiamin, riboflavin and folic acid.
Whole grains also include fiber which has been shown to improve digestive health and also help to reduce the risk of heart disease and diabetes. Beyond just fiber, whole grains also contain vitamins, minerals such as iron, selenium and others, and high levels of antioxidants and other healthy plant-based nutrients (phytonutrients). These compounds seem to work together to promote health. Studies show that whole grains may lower triglycerides, improve insulin control and help with weight management.
How can I get more whole grains in my diet? Because of the new emphasis on whole grains, there are new products being introduced all the time to make eating whole grains easier and more affordable. For example, brown rice is now available in quick-cooking forms that are more convenient for fixing meals in a hurry. New breads and cereals containing whole grains are being introduced to grocery store shelves all the time. Whole grain pasta is also available in more forms in most stores.
Be sure to read the food label carefully to get a real whole grain product. All brown bread is not whole grain! The food label should list whole wheat, whole oats, whole rye or some other whole grain cereal as one of the first few ingredients – preferably the first ingredient.
Some products also include a whole grain stamp from the Whole Grains Council or other symbol to indicate they are good or excellent sources of whole grain.
Try gradually introducing whole grains into your family meals or your individual diet, substituting whole grains for refined grains a little at a time. Here are a few tips for including more whole grains throughout the day:
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Breakfast is an easy time to incorporate whole grains. Start your day right by choosing whole grain toast or breakfast cereal.
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Use bread, pitas or wraps made with 100% whole grain flour for sandwiches.
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When making bread, muffins or pancakes from scratch, substitute whole grain flour for half of the white flour.
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Try whole grain pasta when making spaghetti, macaroni or other pasta dishes.
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Snack on popcorn (go easy on the salt and butter!), snack mixes made with whole grain cereals, or some of the new whole grain crackers.
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Experiment with some less common whole grain products such as bulgur or barley.
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Substitute brown rice in some of your recipes.
For additional information, visit http://www.mypyramid.gov/ or contact the West Feliciana office of the LSU AgCenter Extension Service at 635-3614.