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Tips for choosing whole grain food productsWhole grain food products are recommended for health, yet choosing them can be confusing, said Mary Meck Higgins, a Kansas State University Research and Extension nutrition specialist. The term "whole grain" can be used when a grain food product gets 51 percent or more of its weight from whole grains, such as whole wheat, Higgins said. Why whole, rather than refined grain products? Whole grains contain more of the naturally-occurring vitamins, minerals and fiber-rich portions of the grain than a refined grain product because the bran (outer covering of the grain) and germ, both of which are rich in health-promoting nutrients, are removed when the grains are processed into refined grains, Higgins said. In addition to whole wheat, look for oats, popcorn, brown and wild rice, buckwheat (or kasha) and cracked wheat, which also is called bulgur, as the first ingredient in a bread, cereal or other product that carries the label "whole-grain." Grains such as quinoa, whole cornmeal (yellow or white), whole barley, whole rye, teff, amaranth, millet, spelt and triticale are less common, but also qualify. While whole grains may be included in many products, a product that lists a whole grain as the first ingredient on the ingredients list (on the product's package) should offer the most health benefits, Higgins said. Be aware that phrases such as "made with whole grains," "100 percent wheat" and "multi-grain" do not guarantee that a whole grain is the first item in the ingredients list. "Taking the time to read food labels and choosing whole grain products is important," said Higgins, who noted that ongoing research confirms that the many plant-based nutrients and fibers found in whole grains help reduce the risk of bowel disorders, some cancers, heart disease (by lowering blood pressure and cholesterol), stroke and type 2 diabetes. Research also has shown that eating whole grains helps create a feeling of fullness, which can be beneficial in managing appetite, body weight and reducing obesity, she said. More tips on whole grains and other foods that contribute to health are available at county and district K-State Research and Extension offices and online: www.ksre.ksu.edu and www.ksre.ksu.edu/humannutrition.
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