According to a new study published Nov. 30 in The American Journal of Clinical Nutrition, adults in the United States consumed more whole grains than ever before between 2003 and 2018. The researchers reported that determining how much more they consumed was difficult because the definition of a whole grain food is ambiguous.
According to the researchers, different institutions such as the Food and Drug Administration and the American Heart Association, as well as industry groups such as the Whole Grains Council, have different criteria for which foods qualify. And the lack of a standard definition, combined with perplexing labelling on food packaging, makes it difficult for people to accurately assess their consumption, according to Mengxi Du, a registered dietitian and Ph.D. candidate in nutrition epidemiology at Tufts University and the study's lead author.
Despite the increase in whole grain consumption — which ranged from 40 to 62 percent, depending on which definition the researchers used — most adults were still not getting enough whole grains in their diets, according to the researchers.
What exactly are whole grains, and why do we require them?
When a grain contains all three parts of the original kernel: bran, endosperm, and germ, it is considered "whole." Bran is the fiber-rich outer layer of a grain kernel that contains a high concentration of B vitamins and minerals. The endosperm is a middle layer of starchy carbohydrate with some proteins and vitamins. The germ, on the other hand, is a nutrient-dense core rich in vitamins, healthy fats, and other beneficial compounds.
Whole grains include barley, brown rice, buckwheat, millet, oatmeal, wheat, rye, corn, and spelt. (Though technically a seed, quinoa is often categorised as a whole grain in diets.)
Whole wheat, including whole wheat flour, is considered a whole grain because it contains all three components, according to Joanne Slavin, a food science and nutrition professor at the University of Minnesota. White flour does not count, she claims, because it is milled in such a way that the wheat bran and germ are removed.
Whole grains, regardless of their source, are important to include in your diet because "they tend to be really nutrient- and fiber-rich," according to Maya Feller, a registered dietitian nutritionist in Brooklyn. According to her, high-fiber diets have been linked to a variety of health benefits, including lower cholesterol and blood sugar levels, as well as improved digestion. "Depending on the type of grain you eat, they can be a fantastic source of B vitamins, as well as essential amino acids like methionine and phenylalanine," she added.
How much whole grain do you require?
According to the Dietary Guidelines for Americans, at least half of the total grains you consume each day — at least three servings, according to experts — should be 100 percent whole grains. A slice of whole wheat bread, half a cup of cooked oatmeal, and three cups of popped popcorn would suffice to meet the daily requirement.
The new study, which examined survey data from nearly 40,000 adults, discovered that the majority of people consumed 25 to 40% of the daily recommended amounts.
Tracking your whole grain consumption can be difficult, according to Ms. Du, because foods labelled "whole grain" are not required to be 100 percent whole grain. They are also not required to disclose how many whole grains are provided per serving.
The same is true for the term "whole wheat," according to Jennifer Pomeranz, an assistant professor of public health policy and management at NYU School of Global Public Health and co-author of the new paper — you can be certain that such a product contains some whole wheat, but not how much. And "multigrain" simply means that a food item was made with two or more types of grains, not necessarily whole grains.
Unfortunately, "the front of a food package is basically a marketing tool," according to Dr. Pomeranz. Anyone can put the words "whole grain" on their food packaging without having to follow any strict guidelines. According to her, even foods with trace amounts of whole grains can bear the label.
One exception is a product bearing the Whole Grains Council's Whole Grain Stamp. Any food item with the stamp contains at least eight grammes (or half a serving) of whole grains. If the packaging has the "100%" stamp, all of the grain ingredients are guaranteed to be whole grain, and the food must contain at least 16 grammes (or one serving) of whole grains per serving.
How to Increase Your Consumption of Whole Grains
Even if you're well-educated on the subject, it's difficult to know if you're meeting daily requirements, according to Dr. Pomeranz, because there are no strict regulations for how these foods are labelled.
When in doubt, choose pure grain.
The simplest way to "be absolutely certain that what you're eating is whole grain," according to Dr. Pomeranz, is to buy something that contains a whole grain as the sole ingredient, such as a bag of oats or brown rice.
Make high-fiber foods a priority.
When comparing foods with the "whole grain" label, choose those with the highest fibre content, according to Dr. Slavin. Ms. Du added that a high fibre count indicates that the food contains a good amount of whole grains.
Take note of the ingredient order. Look for whole grains near the top of the ingredient list in foods with a variety of ingredients. If the first few ingredients include words like "100% whole grain," "whole wheat flour," or "100% whole wheat flour," Ms. Du believes you're making a healthier choice.
According to Dr. Slavin, just because a food contains mostly refined grains (which do not count as whole grains), such as white flour or cornmeal, does not automatically make it unhealthy. Even if the grains have been enriched or fortified with vitamins and minerals, they can still contribute to your overall nutrition. However, she cautioned that refined grains lack fibre.
Begin slowly and vary your approach. You don't have to completely change your eating habits to incorporate more whole grains into your diet, according to Ms. Feller. "I like to encourage people to consider what small changes they can make." That could mean adding a whole-grain side dish to your dinner or incorporating oats into your morning smoothie.
If you're not used to eating whole grains, Ms. Feller suggests starting with easier ones like oats or corn. It's fine if certain grains don't fit into your food culture, she says. Discover what works best for you.
Ms. Feller suggests mixing things up if you get bored with the grains on your plate. If you're tired of brown rice, try wild rice, or replace your whole wheat bread with a whole rye loaf. Variation can keep things interesting and increase your chances of meeting your daily whole grain goals.
"As long as we try to be health-conscious when we go grocery shopping" and make small changes over time, those changes will add up, according to Ms. Du.
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