For Your Health — Make Health Gains with Whole Grains

By Dr. Graham A. Colditz
Siteman Cancer Center

If someone asked us to name five ways to improve our health and lower the risk of illness, “eat a healthy diet” would probably land on most of our lists, and it certainly belongs there. Research has shown that healthy eating could prevent over 80,000 cancer cases each year in the U.S. and help even more people prevent heart disease and diabetes.

While most of us have ways we could make our weekly menus healthier, eating more whole grains is one area where there can be a lot of room for improvement. As many as 90% of us aren’t getting the amounts recommended for our health and wellness.

Wheat, oats, rice, corn, and barley are examples of grains. They offer the most benefit when they are whole grains, that is, when they include the three key parts of the natural grain kernel: bran, germ, and endosperm. Bran and germ are rich in fiber, vitamins, minerals and other healthy compounds. When the bran and germ are removed during processing, they become refined grains.

The new Dietary Guidelines for Americans, along with those of other organizations, recommend focusing on eating whole grains over less-healthy refined grains. Whole-wheat bread and brown rice are classic whole-grain foods, compared to their refined versions, white bread and white rice.

Most adults should aim for two-to-four servings of whole grains a day, with one serving equaling a half cup of cooked oatmeal, a cup of dry breakfast cereal or a slice of bread.

One simple way to choose more whole grains is to look for foods that are labelled “100% whole grain,” “100% whole wheat,” “100% whole-grain oats” or something very similar. You can also look for “whole grain” listed as a first ingredient, which means whole grains are the primary ingredient in the food.

Try these options for working more whole grains into your day. See which ones might be a good place to start, then build from there, and add your own creativity to fit them into your favorite foods.

Snacks

• Whole-grain pretzels, whole-grain pita chips and whole-grain crackers
• Whole-grain granola with Greek yogurt
• Air- or pan-popped popcorn

Breakfast

• Oatmeal or whole-grain oat dry cereal
• 100% whole-wheat toast
• Whole-wheat or whole-grain buckwheat pancakes

Lunch

• Whole-wheat spaghetti or whole-wheat pasta salad
• Sandwich with 100% whole-wheat bread
• Rice bowl with brown rice

Dinner

• Soup or stew with added barley or brown rice
• Burrito with whole-wheat tortilla and brown rice
• Whole-grain veggie burger with whole-wheat bun

When eating out, ask about whole-grain options, for bread, buns, tortillas, fillings or side dishes. They may not always be listed on menus, or if they are, may not be highlighted, but they’re becoming more common options at many restaurants and can be an easy way to sneak more whole grains into our days.

It’s also good to choose whole-grain foods that are lower in added sugar, sodium and unhealthy fats. Some whole-grain breakfast cereals, for example, can still have a lot of added sugar and sodium. Choosing healthier options overall provides an even bigger nutrition boost.

Moving toward a diet with more whole foods and fewer processed and fast foods is a great goal for everyone, and can have many health benefits.

Adding more whole grains to our weekly menus can help us do just that. It can take a little extra time and effort to make the switch, but it’s 100% worth it.

Dr. Graham A. Colditz leads prevention research at Siteman Cancer Center at Barnes-Jewish Hospital and WashU Medicine in St. Louis. Much of his work focuses on translating research findings into tools and tips that help people lower their risk of disease and improve their health, including the 8IGHT WAYS® to Prevent Cancer series.