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Tips for Reaping the Benefits of Whole Grains

Here's how to select whole-grain foods and fit the recommended servings into your eating plan.

Know Your Whole Grains continued...

General Mills and the Whole Grains Council have submitted a petition to the FDA to require consistency in labeling of whole grains. These groups are suggesting that a whole-grain stamp be placed on products that provide either "good" servings (8-15 grams of whole grain) or "excellent" servings (16 or more grams of whole grain). The whole-grain stamp is already showing up on packages, making it easy to select whole-grain products. Eat three "excellent" or six "good" servings daily to meet national guidelines.

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Making smart carbohydrate choices is an easy way to add a layer of health insurance to your life. Whole grains are packed with many healthy nutrients, including carbohydrates, protein, fiber, B vitamins, antioxidants, vitamin E, and trace minerals (iron, zinc, copper and magnesium).

Research demonstrating the health benefits of whole grains is the backbone of health recommendations. A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. Whole-grain diets also improve bowel health; they help maintain regular bowel movements and promote growth of healthy bacteria in the colon.

Just because a product is made from whole grain does not suggest that it is nutritious. Sugared cereals made with whole grain are not suddenly considered health food.

"Consumers need to read the label and select cereals based on the whole-grain content and amount of sugar it contains. The less sugar, the better," says whole-grain expert Joanne Slavin, PhD, RD, professor of food science and nutrition from the University of Minnesota. "Less dense products such as puffed or flaked cereal are lighter by nature and will have less fiber than denser cereals."

Whole Grains and Fiber

Whole grains can be an excellent source of fiber. But not all whole grains are good sources of fiber. Whole wheat contains the highest amount of fiber of the whole grains. Brown rice contains the least amount of fiber.

Most people get their best source of fiber from whole grains, says Slavin.

"Most whole-grain sources yield from 1-4 grams of fiber per serving, comparable to fruits and vegetables and just the right amount when spread throughout the day," says Slavin.

Can't fiber supplements give you the same benefit? While you get plenty of fiber from these supplements you're missing out on all the other nutritional benefits of whole grains, explains Slavin.

 

Working more whole grains into your diet can be as simple as choosing whole-grain breads, cereals, English muffins, waffles, bagels, pasta, rice, and crackers.

Like the champions, starting your day with a bowl of whole-grain cereal energizes you and helps keep you trim. Successful "losers" from the National Weight Control Registry who have lost substantial amounts of weight -- and kept it off -- swear by the importance of eating a nutritious breakfast such as cereal each day.

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