When it comes to choosing grains, your decision is important! By choosing ‘whole’ instead of ‘refined’ grains, you are getting all three parts of the kernel including the bran, germ and endosperm. Refined grains are stripped of the bran and germ during processing, leaving you with just the endosperm. The endosperm is an important part of the kernel, making up the majority of the grain. However, this part only contains small amounts of vitamins and minerals along with starchy carbohydrates and protein. Manufacturers do add back some vitamins and minerals in a process called enriching. Still, when the bran and germ are removed you are missing out on at least 25% of the grain’s protein, as well as many key nutrients your body needs.
The bran and germ are the smallest parts of the kernel, but are packed with the most nutrients! Don’t leave them in the dust. The bran is the skin/outer layer of the kernel and is loaded with antioxidants, B-vitamins and fiber. B- vitamins help with metabolism as well as keeping your hair, skin and muscles healthy. Fiber will keep you feeling fuller, longer and help your body with digestion throughout the day. The germ is the embryo of the kernel, making it the part of the kernel that can sprout a new plant. It is full of B-vitamins, protein, minerals and healthy fats.
Myplate recommends making at least half of your grains whole. It is recommended that adults eat at least 3-5 servings of whole grains per day. Examples of one serving of whole grains are:
- 1 slice of bread
- 1 cup of ready-to-eat cereal
- ½ cup of cooked rice, pasta or cereal
Choosing whole grains is a decision that may take some getting used to, but it is well worth the adjustment. Try some of these simple suggestions:
- 100% whole wheat/grain bread or bagels instead of white bread or bagels
- Brown rice instead of white rice
- Whole-wheat/grain pasta instead of white pasta
- Popcorn as a whole grain snack
Penn state is also here to help. Here are a couple of yummy whole grain options offered at your Penn State Dining location:
- Brown Rice
- Mediterranean Barley
- Whole Wheat Penne Pasta
- Cous Cous
- Oatmeal
- Quinoa
- Farro
Remember, when it comes to grains, you have a choice! You can fuel your brain and body by making half of your grains whole.
Resources:
“Make Half Your Grains Whole.” ChooseMyPlate.gov. United States Department of Agriculture. Web. 1 July 2015. <http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet4MakeHalfYourGrainsWhole.pdf>.
“USDA MyPlate Grains Group — Tips to Help You Eat Whole Grains.” ChooseMyPlate.gov. United States Department of Agriculture. Web. 1 July 2015. <http://www.choosemyplate.gov/food-groups/grains-tips.html>.
“Whole Grain Stamp.” Whole Grains Council. The Oldways Family. Web. 1 July 2015. <http://wholegrainscouncil.org/whole-grain-stamp-0>.
Photos adapted from: Rooey202, theimpulsivebuy