With the popularity of diets like South
Beach and the changes to the USDA
dietary requirements and food pyramid, many people are now aware of the
importance of including whole grains in the diet. Your mother always told you
wheat bread was good for you!
But what exactly is a whole grain? What does it do for you? Where can you
find it? These are common and important questions that I will attempt to
explain.
Whole Grains, explained.
The new USDA food pyramid looks more like those prism-color pictures you studied
in high school physics (www.mypyramid.gov). Really, it is much more the food
prism than the food pyramid; all the food you eat explained in rays of color.
On the new pyramid, grains are the orange stripe all the way on the left. It’s
a fairly big stripe, so people assume it must be important, and it is very
important.
The orange stripe of grain encompasses both whole and refined grains. Unlike
the food pyramid we all had to color and fill out in elementary school, the
prism makes a distinction between whole and refined grains. The government says
a whole grain has “the entire grain kernel—the bran, germ, and endosperm.”
Endosperm! Gross! You say? Not at all.
You may recall at some point during your public education that your teacher
showed a picture of a dissected kernel of corn. Remember? Probably you were
required to color the corresponding parts with a certain shade of crayon.
Anyhow, the “bran” is the outer layer (skin) of the kernel. It’s very tough
to protect the delicate parts underneath. The bran is where the fiber is found.
Next comes the “endosperm.” (Yes, the endosperm) The endosperm is the spongy
part of the kernel that is the seed’s “food.” If it were to grow into another
plant, this is the part the little seed would feed off until its root system
begins supplying nutrients. This part of the grain provides the carbohydrates
and some protein and vitamins. Finally, you have the “germ.” No the government
is not suggesting you consume bacteria; the germ is the part of the kernel
that, if fertilized, would sprout into a new plant. It usually has some
vitamins, protein, and healthy fats.
Why you should “make half your grains whole grains.”
The new USDA guidelines suggest eating half your grain allowance from foods
containing whole grain. Refined grains do not have all 3 parts of the kernel.
The refining process removes the bran and germ in order to provide longer shelf
life and a more pleasing texture. This process, however, removes nearly all the
fiber, iron, vitamins, and minerals that are so essential to a healthy diet. So
we’ve come down to it, this is the reason to make sure half your grains come
from whole grains: to give yourself much needed fiber and nutrients that would
otherwise be missing.
Finally, whole grains contain fiber, both soluble and insoluble. Soluble
(can be dissolved in water) fiber is the kind that slows down the release of
carbohydrates (sugars) into your blood stream. As any popular diet book will
explain, is that those “tough” parts of the grain which contain fiber which regulates
your blood sugar. The nutrients from food which fuel your brain and body
(carbohydrates/sugar) are released slowly into the bloodstream to allow for a
steady supply of energy. If you eat whole grains with each meal, you will avoid
low blood sugar induced “slumps” of fatigue, mood swings, and harmful vending
machine snacking. Soluble fiber also lowers LDL cholesterol (the bad kind).
Insoluble fiber cannot be digested by humans. This sounds undesirable, but
is actually a very good thing. Insoluble fiber moves your food through the
tubes; it moves bulk along the digestive track. Insoluble fiber prevents
constipation, removes toxic waste, and prevents cancer by controlling
intestinal pH balances.
Where to Find Whole Grains
Good sources of fiber are everywhere, sometimes where you least expect:
whole-wheat products, flax seed, corn bran, vegetables, fruit skins, beans, oat
bran, barley, and oranges. Those are just a few. Check out the USDA website and
the Whole Grains Council website for more. Also look for the new Whole Grains
label on products containing these healthy little nuggets. The eye catching
symbol will help you make good choices at the grocery store.
So I hope I’ve convinced you now; the new USDA guidelines are not a
government sponsored fad diet. Whole grains are essential to keeping you trim
and healthy. I know I’m tired of Fat American jokes, aren’t you? Do something
about it!
External Links:
USDA Food Pyramid - In depth information and interactive tools to help you eat healthy.