Make half your servings whole…grain

Happy New Year! No need to cut out wheat foods after hitting the treadmill to work on this year’s resolution. Both whole wheat and enriched (also called refined) foods play an important nutritional role in a healthy diet.

Whole-istic Health

Parts of a wheat kernel: Bran is the outer layer of the kernel and contains fiber, B vitamins and other minerals. Germ (embryo) is the part of the seed that would become a new plant. Endosperm is the germ’s source of nutrition and contains protein.
Simply stated, a whole grain contains the entire seed of the plant. For wheat, that means whole grain flour contains all three parts of the wheat kernel. The bran is the outer layer of the kernel and contains fiber, B vitamins and other minerals. The germ is the plant’s embryo, or the part of the seed that would become a new plant. The endosperm is the germ’s source of nutrition and contains protein and carbohydrates. Millers extract as much of this kernel component as possible to produce the maximum amount of flour.

Nutritionally, whole wheat products have proven benefits for weight control, reduction in heart disease and prevention of Type II diabetes.

Adding a Nutritional Punch

Enriched flour starts with the flour produced from just the endosperm. But, some nutrients lost in the milling process are added back to the flour in addition to fortifying flour with added nutrients like iron and folic acid.

As a result, enriched grains are an important source of vitamins and minerals. Enriched grains are the top source of folic acid in women of child bearing age and have helped reduce neutral tube defect rates by 36 percent. In 2011, the Centers for Disease Control named folic acid fortification as one of their top 10 public health achievements of the last decade. The Flour Fortification Initiative even works around the world to encourage the enrichment of grain with iron and folic acid.

Why Not Both?

In recognition of the importance of both types of flour, the Dietary Guidelines recommend that consumers make half their grain servings whole, equivalent to three to five servings daily. In reality, many Americans eat less than one serving of whole grains daily.

For a healthier 2015, instead of cutting out wheat foods, try adding in more whole grains while continuing to enjoy the enriched flour foods you love.

For more information on the importance of both enriched and whole grains, check out resources from the Wheat Foods Council, Whole Grains Council and Grain Foods Foundation.

By Julia Debes