Whole Grains Frequently Asked Questions

Whole grains frequently asked questions

1. What is a whole grain?

A whole grain is an edible, nutrient-dense cereal grain, which consists of all three parts of the grain kernel (or seed):

• Germ - the innermost layer • Endosperm - the middle layer • Bran - the outermost layer1

A whole grain can be eaten in its whole form, such as corn, brown rice, oats, barley, quinoa, sorghum, spelt and rye. Or, it may be used as an ingredient, such as whole wheat flour in breads, cereals, crackers and other processed foods.

2. Why should I eat whole grains?

Whole grains contain beneficial nutrients such as B vitamins, fiber, protein, iron, and vitamin E, which positively contribute to our health and wellbeing. Furthermore, scientific evidence suggests that consumption of whole grain products, along with a balanced diet that is low in saturated fat, is associated with protective health benefits against chronic diseases such as type 2 diabetes, cardiovascular dis- ease2, and a reduced risk of weight gain3. A reduced risk of hypertension has been seen in men who reported eating at least four daily servings of whole grain foods4, and in another study, intake of about three servings of whole grains was associated with lower Body Mass Index in adults.5

3. How much whole grain should I get in my diet?

The 2015-2020 Dietary Guidelines for Americans recommend that at least half of all grains eaten should be whole grains. This means that all individuals ages 9 and up should be eating at least three to five daily servings of whole grains. With 16g in a serving, that equates to 48g or more each day. Younger children need to eat whole grains too -- at least two to three daily servings (or 32g).

4. Are Americans consuming the recommended 48 grams of whole grains per day?

No, despite the health benefits associated with eating whole grains, Americans are still falling short of meeting the recommendation of 48g a day. In fact, on average, they are consuming less than 16g per day.6 Fewer than 5% of adults consume the recommended amount and less than 30% of adolescents consume more than 8g of whole grains a day.7 Taste, time, and skill required to prepare whole grain foods are what they state as being the major obstacles.8

5. Do whole grains contain gluten?

Not all whole grains contain gluten. In fact, there are many whole grains such as amaranth, buckwheat, corn, oats, quinoa, rice, sorghum, teff and wild rice which are gluten-free.9 Gluten is a protein found in wheat (all kinds, including spelt, Khorasan wheat, einkorn and farro/emmer), barley, rye and triticale. People with celiac disease (~1-2% of the population), wheat allergies (~0.2-0.4% of the population) and those with non-celiac gluten sensitivity (~1-6% of the population) must follow a gluten-free diet.10

6. Are whole grains and fiber the same?

No, whole grains and fiber are not the same. In fact, they are quite different. Whole grains are represented by the entire kernel of grain, whereas fiber is a component found within the grain. All whole grains contain fiber, but the amounts vary from grain to grain. For example, wheat, rye, and barley are rich in fiber, while brown rice and wild rice are relatively low. Also note that while all whole grains contain fiber, not all foods rich in fiber contain whole grains. A food may be high in fiber because it contains bran and/or other added fiber, however, this same food may not have any whole grains at all. The daily value for fiber is 25g based on a 2,000 calorie diet. Both whole grains and fiber are important for good health and should be consumed every day.

For more information, go to www.wholegrainscouncil.org

1. http://www.mondeleznutritionscience.com/featured-nutrition/wholegrains 2. Fardet, A. Whole grains from a mechanistic view. In Whole Grains Summit 2012 Proceedings (Chapter 1). 2013. doi: http://dx.doi. org/10.1094/CPLEX-2013-1001-01B 3. Jonnalagadda SS, Harnack L, Liu RH, Mckeown N, Seal C, Liu S, Fahey GC. Putting the whole grain puzzle together: health benefits associated with whole grains- Summary of American Society for Nutrition 2010 Satellite Symposium. J Nutr. 2011, 141:1011S-1022S 4. Wang L, Gaziano JM, Liu S, Manson JE, Buring JE, Sesso HD. Whole and refined-grain intakes and the risk of hypertension in women. Am J Clin Nutr. 2007, 86:472-9 5. Jonnalagadda et al. (2011) 6. O’Neil CE, Nicklas TA, Zanovec M, Cho S. Whole-grain consumption is associated with diet quality and nutrient intake in adults: the National Health and Nutrition Examination Survey, 1999-2004. J Am Diet Assoc. 2010; 110(10):1461-1468. 7. Hur IY, Reicks M. Relationship between whole-grain intake, chronic disease risk indicators and weight status among adolescents in the National Health and Nutrition Examination Survey, 1999-2004. J Acad Nutr Diet. 2012;112(1):46-55. 8. Adams JF, Engstrom A. Helping consumers achieve recommended intakes of whole grain foods. J Am Coll Nutr. 2000;19(3 Suppl):339S-344S 9. http://wholegrainscouncil.org/whole-grains-101/gluten-free-whole-grains 10. http://wholegrainscouncil.org/whole-grains-101/gluten-free-whole-grains