The Whole (Grain) Story

The Benefits of Whole Grain Bran Scientific evidence supporting the health • “Outer shell” Endosperm benefits of whole grain continues to grow. protects seed • Provides Research shows strong and consistent support • Fiber, energy that regular consumption of whole grain B-vitamins, trace minerals provides significant health benefits, including a • Carbohydrates, protein reduction in the risk of cardiovascular disease, cancer and diabetes, while also supporting Germ weight management. These benefits are • Nutrient, attributed to consumption of all parts of the storehouse whole grain, including the bran, germ and • Antioxidants, endosperm. vitamin E, B-vitamins, healthy fats

A Refresher Course on Whole Grain The Dietary Guidelines for Americans recommend at least 48g of whole grain foods daily.1 Whole grain means just that – it’s the complete grain. The health benefits of whole grain come from all three parts of the whole grain – the bran, the germ and the endosperm – working synergistically in their natural proportions.

• Bran: The coarse outer layer of the grain that protects the seed. It contains fiber, B-vitamins and trace minerals. • Endosperm: The middle layer that contains mostly carbohydrates. This is the source of energy for the growing plant. • Germ: The small, nutrient-rich core of the grain kernel. It contains antioxidants, vitamin E, B-vitamins and healthy fats.

Whole grain also contains literally hundreds of phytonutrients, as well as antioxidants, vitamins and minerals. Although exact mechanisms are unknown, evidence shows that even after controlling for fiber intake, the benefits of whole grain remain.2 Because the components of whole grain work synergistically in providing health benefits, “the whole is greater than the sum of its parts.” This means that eating whole grain foods – the whole grain package – lets you reap additional health benefits that go above and beyond those of fiber alone.

The whole is greater than the sum of the parts Phytonutrients Antioxidants Whole Fiber Grain Minerals Vitamins Carbohydrates

1 U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2010. 2 Liu S, Stampfer MJ, Hu FB, Giovannucci E, Rimm E, Manson JE, Hennekens CH, Willett WC. Whole-grain consumption and risk of coronary heart disease: results from the Nurses’ Health Study. Am J Clin Nutr. 1999 Sep;70(3):412-9 ©2011 General Mills, Inc. Permission is granted to health professionals to reproduce for nonprofit educational purposes. 1 Educating about Whole Grain

Whole Grain and Fiber Are Not the Same Type of Grain (100g) Fiber Whole wheat 12.2g can come from any type of grain: wheat, oats, corn, rice, barley, etc. Depending on the proportions of bran, germ and endosperm Whole oats 10.3g Whole corn meal 7.3g Source: USDA National Whole grain foods also contain moisture and other ingredients Nutrient Database for Brown rice 3.4g Standard Reference moisture, so a 50-gram serving of 100% whole wheat bread will

Food* Serving Fiber Whole wheat bread 50g 3-4g Whole grain oat cereal 30g 3.0g

added. Fiber is not a good indicator of whole grain, because the Corn chips 30g 1.0g Brown rice, cooked 140g 2.5g

category (e.g., cereal, bread) has a different standard serving size. * 100% of grain in food is whole grain

Whole Grain Labeling: A Solution for Educating Consumers

on the Nutrition Facts panel, and the Ingredient List does not clearly indicate the amount of whole grain present within the food. But there are tools and tips consumers can use to ensure the foods they eat are providing whole grain. Whole Grains Council Stamps On-Package Whole Grain Health Claim The Whole Grains Council Stamps can help consumers Some products carry a health claim that links identify sources of whole grain and track the number consumption of a diet rich in whole grain to reduced risk of whole grain servings they eat in a day. Each of heart disease and some cancers. These claims also help “stamped” product guarantees at least 8 grams of whole grain per serving. At least 48 grams of whole this claim, a product must: grain is recommended daily, which can be achieved • Contain all portions of the grain kernel by simply consuming: • 3 whole grain food products labeled with the • Contain at least 51% whole grain by weight 100% Whole Grains Council Stamp, identifying • Meet fat, saturated fat and cholesterol restrictions foods with 16g or more of whole grain per serving • 6 whole grain food products labeled with any Whole Grains Council Stamp, identifying foods with 8g or more of whole grain per serving

Look for Whole Grain as the First Ingredient in all the cereals with the white check. All General With Mills Big G cereals contain more whole grain than any other single ingredient, and provide at least 8 grams of whole grain per serving. At least 48 grams are recommended daily.

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