Let’s Talk about Grains Whole Grains All grains start as whole grains. Whole grains are the entire seed of a plant. This seed, also called a “kernel”, is made up of three edible parts—the bran, the germ, and the endosperm—protected by an inedible husk that defends the kernel from assaults by sunlight, pests, water, and disease. A grain is considered to be a whole grain as long as all three original parts—the bran, germ, and endosperm— are still present in the same proportions as when the grain was growing in the fields. The GERM can sprout into a new plant. It contains B vitamin complex, protein, minerals, and healthy fats. The BRAN is the multi-layered outer skin of the edible kernel. It contains important antioxidants, B vitamins, and fiber. The ENDOSPERM The endosperm is the largest portion of the kernel. It contains starchy carbohydrates, proteins, and small amounts of vitamins and minerals. It supplies food and essential energy to the young plant. Examples of Whole Grain: Barley • Brown rice • Buckwheat • Bulgur (cracked wheat) • Millet • Oatmeal Popcorn • Whole-wheat bread, pasta or crackers • Wild rice

Let’s Talk about Grains Refined Grains Refined grain is the term used to refer to grains that are not whole, because they are missing one or more of their three important parts bran, germ, or endosperm. Refined grains are milled, a process that removes the bran and germ of the grain. This gives the grain a finer texture and longer shelf life. This process also removes many nutrients, including fiber and often contain added sugar, saturated fat and sodium. Refined grains include white flour, white rice. Many breads, cereals, crackers, pastas, desserts and pastries are made with refined grains. Refined grains are whole grains that are processed and are much less like they are found in nature, such as white bread, pasta and crackers. Examples of refined grains: • White flour • White bread, rolls, wraps, flat breads • Crackers • White rice, pasta • Bagels, cakes, donuts

ENRICHED GRAINS These are refined grains that have some or many of the nutrients that are lost during milling processing are added back in later. FORTIFIED GRAINS There are refined grains that have many nutrients such as vitamins and minerals such as folic acid and iron added to them that do not naturally occur in the grains. Enriched grains lack fiber and are not an optimal choice because they do not have many important vitamins and nutrients that are lost during milling processing.

Activity: Get a box of your favorite crackers. Write down the first ingredient on the ingredient list. • What does that tell you about your favorite cracker? • Write down brand name of crackers that has first ingredient as whole grain flour. • Find your favorite cereal in your kitchen pantry • What is the main ingredient on the list? • Does it contain whole grain? Let’s Talk about Grains Health Benefits of Whole Grains Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread.

As part of a general healthy diet, consumption of whole grains is associated with lower risk of several diseases. Whole grains are a source of carbohydrates, multiple nutrients and dietary fiber.

Activity: Next time when you are in grocery store buying crackers or cereal, look for food labels that say whole grains!