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Whole Grains at Every Meal
Why Whole Grains Matter, and How to Get Them
Cynthia Harriman
Director of Food & Nutrition Strategies
Oldways & the Whole Grains Council
The Whole Grains Council
Oldways Preservation Trust
Why Do We Need Whole Grains?
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Oldways Preservation Trust
People who eat Whole Grains
reduce serious health risks
risk of
heart disease
drops 25-36%
risk of
Type 2 Diabetes
drops 21-27%
The Whole Grains Council
risk of
digestive cancers
drops 21-43%
risk of
stroke
drops 37%
Oldways Preservation Trust
Health Benefits of Whole Grains
• Controls Weight. Women and men who ate more whole grains
consistently gained less weight over an 8-12 year period, in
Harvard studies.
• Curbs Colon Cancer. Women who ate more than 4 1/2 daily
servings of whole grains were one-third less apt to develop colon
cancer than those who ate less than 1 1/2 servings a day, a new
Swedish study finds.
• Defeats Diabetes. People who eat the most whole grains,
especially high-fiber cereals, are 20% to 30% less likely to
develop insulin resistance, metabolic syndrome and Type 2
diabetes, according to research from Tufts, Harvard and U. MN.
USA Today, June 19, 2005
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Oldways Preservation Trust
Health Benefits of Whole Grains
• Stops Heart Disease. Harvard investigators found that men who
ate a bowl of whole-grain cereal every day cut their risk of dying of
cardiovascular disease by 20%.
• Drops Blood Pressure. Eating a whole-grain oat cereal, such as
oatmeal, every day for three months enabled 73% of those with
high blood pressure to reduce or eliminate their need for
medication, University of Minnesota investigators reported.
• Saves Lives. Older women in Iowa who ate whole grains
containing 4.7g of fiber daily were 17% less like to die of any
cause in an 11-year period than were women who ate refined
grains, says a University of Minnesota study.
USA Today, June 19, 2005
The Whole Grains Council
Oldways Preservation Trust
New WG Health-Benefit Studies
• Reduces Gum Disease. Periodontitis, a gum inflamation that is
the major cause of tooth loss in adults, may be reduced by eating
3-4 servings of whole grains daily, according to a 14-year
McMaster University study.
• Benefits Children Quickly. Overweight children, age 9-15, spent
two weeks on an all-you-can-eat diet of whole grains, vegetables,
fruits, and lean protein, while exercising 2.5 hours a day. UCLA
researchers reported that the children's cholesterol levels dropped
an average of 21%, while insulin levels fell 30%.
• Cuts Triglycerides. A USDA team gave women a whole grain diet
for three days, then the same foods but with refined grains in place
of whole grains. Refined grains caused a significant increase in
triglycerides and a worrisome protein called ”APO CIII," both of
which have been associated with increased risk of heart disease.
The Whole Grains Council
Oldways Preservation Trust
2005 Dietary Guidelines for Americans
Recommends…
“ Consume 3 or more ounce-equivalents of
whole-grain products per day, with the
rest of the recommended grains coming
from enriched or whole-grain products.
In general, at least half the grains should
come from whole grains.”
The Whole Grains Council
Oldways Preservation Trust
What Exactly IS a Whole Grain?
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Oldways Preservation Trust
A Whole Grain Includes Everything
Graphic courtesy Bob’s Red Mill
The Whole Grains Council
Whole grains or foods made from
them contain all the essential
parts and naturally-occurring
nutrients of the entire grain
seed.
If the grain has been processed
(e.g., cracked, crushed, rolled,
extruded, lightly pearled and/or
cooked), the food product should
deliver approximately the same
rich balance of nutrients that are
found in the original grain seed.
Oldways Preservation Trust
A Whole Grain Includes Everything
© 2004 Oldways/The Whole Grains Council. All values from USDA Nutrient Database, SR 17, 2004.
The Whole Grains Council
Oldways Preservation Trust
List of Whole Grains
The following, when consumed in a form including the endosperm bran, and
germ, are examples* of generally accepted whole grain foods and flours:
•
•
•
•
•
•
•
Amaranth
Buckwheat
Millet
Quinoa
Rye
Teff
Wild rice
•
•
•
•
•
•
•
Barley
Corn, including whole cornmeal & popcorn
Oats, including oatmeal
Rice, both brown rice and colored rice
Sorghum (also called milo)
Triticale (a wheat/rye hybrid)
Wheat, including varieties such as spelt, emmer,
farro, einkorn, Kamut®, durum and forms such as
bulgur, cracked wheat and wheatberries
The Whole Grains Council
Oldways Preservation Trust
So How Do We Find Whole Grains?
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Oldways Preservation Trust
In Stores: Trust the Stamp
An easy-to-spot symbol on
foods with a half serving or
more of whole grain
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Oldways Preservation Trust
The Whole Grain Stamp
Grams of
whole grain
per labeled
serving
Check the
website
for more
Info on
whole
grains
The “Basic” Stamp
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Oldways Preservation Trust
The Whole Grain Stamp
100% mark added,
if all the grain
Is whole grain;
there is NO
refined grain
The “100%” Stamp
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Oldways Preservation Trust
The Whole Grain Stamp
Compare the gram
number to the
minimum you need
every day.
on all Stamps
EAT 48g OR MORE OF
WHOLE GRAINS DAILY
The Whole Grains Council
Oldways Preservation Trust
The Whole Grain Stamp
Different Numbers on Every Product
EAT 48g OR MORE OF
WHOLE GRAINS DAILY
Basic Stamp
at least 8g (1/2 serving) of WG
The Whole Grains Council
EAT 48g OR MORE OF
WHOLE GRAINS DAILY
100% Stamp
NO refined grain AND
at least 16g (1 serving) of WG
Oldways Preservation Trust
Stamps on All Kinds of Foods
• breads
• cereals
• crackers
• cookies
• grains
• flour
• waffles
• muffins
• chips
• tortillas
• baking mixes
• English muffins
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• beverages
• snack bars
• popcorn
• pasta
• pretzels
• cakes
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In Restaurants: Just Ask!
“May I have brown rice instead?”
“A bowl of oatmeal, please.”
“How about whole grain pizza crust?”
“Turkey on a whole grain bun for me.”
“I’ll have your bulgur pilaf, thanks.”
“One whole grain bagel, to go.”
“Whole grain pasta for me, please.”
The Whole Grains Council
Oldways Preservation Trust
Who’s Doing What…
Premium Chicken Sandwiches have
a bun with 8g of whole grain.
Whole grain linguini available
as an option in any pasta dish.
“Smart Eating Menu” includes
brown rice pilaf, whole grain tortillas.
Whole grain baguette, whole grain
loaf and whole grain miche offered.
The Whole Grains Council
Oldways Preservation Trust
Who’s Doing What…
Brown rice offered as an option with
all meals, also at Pei Wei’s.
Whole grain penne available
as an option in any pasta dish.
HealthMex burritos are served on
whole grain tortillas.
Brown rice, whole wheat wraps and
soba noodles available.
The Whole Grains Council
Oldways Preservation Trust
In Restaurants
Restaurant List
The Whole Grains Council maintains a list of
major restaurants offering whole grain options.
Check the list at www.WholeGrainsCouncil.org.
Healthy Dining Finder Website
Another website, www.HealthyDiningFinder.com,
helps find healthy choices at restaurants across
the country, too.
The Whole Grains Council
Oldways Preservation Trust
Every Little Bit Helps
Try some of these ideas today!
• Buy three different loaves of whole-grain bread and
taste all of them.
• Try some whole-wheat pasta.
• Have popcorn or whole wheat crackers as a snack.
• Serve bulgur instead of potatoes one night this month.
• On the weekend, try cooking steel-cut oatmeal.
• Make pizza with whole wheat pita as the crust.
• Bake your favorite cookies with whole wheat flour.
• Serve hamburgers with whole wheat buns.
The Whole Grains Council
Oldways Preservation Trust
The Whole Grains Council
Helping Americans make half (or more!)
of their grains whole.
www.WholeGrainsCouncil.org
The Whole Grains Council
Oldways Preservation Trust