MSU Extension Nutrition

MyPlate, the U.S. Department of Agriculture’s guide for healthy eating patterns, recommends that Americans eat from five food groups every day: fruits, vegetables, grains, protein and dairy. For grain foods, MyPlate recommends that adults eat between 5 and 10 one-ounce servings of grains daily, with at least half of those coming from whole grain sources. The specific amount recommended for you depends on your age, sex, and level of physical activity. See the serving recommendations provided by MyPlate to understand the amount of grains, both total and whole, you should be eating daily. For help visualizing  serving recommendations, view this infographic.  

What does “whole grain” mean? Why should I eat more of it?

Whole grains are grains that have the full kernel, which includes the bran, germ and endosperm. Whole grains includes some important nutrients, including but not limited to fiber, iron, magnesium and B-vitamins. For example, fiber is great for your digestive system and helps you feel full. Fiber can also reduce your risk for heart disease and Type 2 diabetes. B-vitamins help provide your body with energy. Iron helps carry oxygen throughout the body. Magnesium also helps reduce the risk of Type 2 diabetes.

What is a refined grain? Why should I eat less of it?

Refined grains are processed to remove the bran and germ parts of a kernel. This allows for a softer texture but also removes fiber, iron, magnesium and some B-vitamins. Some refined grain products are enriched, which means that iron and B-vitamins are added back. The fiber, however, is not. If you primarily eat refined grains, you may not meet the 22 to 34 grams of fiber that is recommended in the Dietary Guidelines for America, 2020-2025 for adults to eat daily.

What is whole white wheat?

Whole white wheat is a type of wheat that is lighter in color than what we traditionally think of when we think of whole grains. The grain itself is more of a white color and has a milder taste compared to other wheat, but it is not refined, so you will still get all the nutrients included in whole grains. If you are just trying out whole grain products, whole white wheat might be a great place to start because it is similar in taste and texture to refined grains (like white bread). This also might be a great option for kids who have a hard time transitioning to whole grains from refined products.

What about multi-grain?

When the package or label says that a product is multi-grain that means there are multiple types of grains in it. This does not mean that those grains are whole grains. Eating different grains is a step in the right direction to try to get different nutrients, but no matter how much variety you are getting, half of those grains should still be whole grains to make sure you are getting enough nutrients. That said, multi-grain products can be whole grain, so make sure to check the package to know what you are really getting.

How do I know if a product is whole grain?

A food is considered whole grain if it is made with 100% whole grains. Here are a few ways to tell:

• Look for whole grain labeling on the front of the package. For a product to be labeled “100% whole grain,” all the grain ingredients must be whole grains.
• Check for the Whole Grain Stamp. The Whole Grains Council has developed stamps that let you know if a product qualifies as a whole grain food. The stamp, included on the front of the package, lists how many grams of whole grains are included in one serving, and it can tell you if the product is 100 percent whole grain.

• Read the ingredient list. Whole grain ingredients will be found at the top of the list. The word “whole” should be included to describe the type of grain used, and not the words “refined” or “enriched.”  
• Be aware of marketing language. Companies may highlight their packaging with words like “wheat,” “multigrain,” or “made with whole grain” but these are not necessarily 100 percent whole grain products. Use this label decoding guide to familiarize yourself with what to look for when shopping.

What can you do next?

The Whole Grains Council has made a list of grains commonly left whole in foods. You can have these at breakfast, lunch, or dinner in anything from salads to oatmeal. There are likely some that you have never tried before! Try substituting refined grains with whole grains in your favorite recipes or try new recipes that feature whole grain ingredients. Once you start making these changes, you’ll find that eating whole grains makes you fuller, healthier, and, in the long run, can help you and your family avoid the costs of poor health.

Michigan State University Extension offers nutrition education classes for adults and youth that include information on whole grains and reading labels. More information can be found at http://msue.anr.msu.edu/topic/info/nutrition.