How to Spot Whole Grains

We all know that it is important to consumer foods that add fiber to our diet. One way to add fiber to our diet is to choose bread, pasta and rice products that are whole grain. However, sometimes it is a challenge to determine exactly which products are whole grain.

Whole grains are not hard to find once you know a few simple facts. First, whole grains are grains that include the bran, endosperm, and germ. There are not that many grains that we consume as whole grains. Look at the food label for clues as to whether the food does indeed contain whole grains. Usually, just looking for the word "whole" is a good start - for example, "whole wheat" or "whole oats." There are several other grains that are whole grains - corn, popcorn, brown rice, barley, wild rice, buckwheat, bulgur, and quinoa. Grains are called “refined grains” when only certain parts of the seed are used. Look at the food label for “100% whole grain," "100% whole wheat," or "100% whole oats.” A phrase like “multi grain," "wheat bread," or "made with whole grain” doesn’t mean the product is made entirely with whole grain. The color of the product is no help either. Sometimes brown coloring is added to a refined grain product to give you the impression that it’s whole grain. Other times, a white variety of whole grain wheat is used, making the whole grain product white.

Another place to look on the food label is the ingredients list. If the first ingredient listed is whole wheat or other whole grain and it’s the only grain or flour listed in the ingredients list, the product is whole grain.

Whole grains lose 25% of their protein along with 17 other nutrients when they’re refined. Experts recommend that whole grains make up at least half the grains we consume. Researchers have shown that whole grains lower your risk for diabetes, heart disease, cancer, stroke, and obesity.

Remember that a product made with whole grain may have other ingredients that make it less than ideal. A product can be made from whole grain and also contain large amounts of sugar, unhealthy fats, or sodium.

Be sure to try the following recipe containing whole grains from AgriLife’s Dinner Tonight program.

Chicken Veggie Risotto

4 servings

1 tablespoon canola oil

1 pound chicken breast boneless, skinless, cut into small pieces

1 teaspoon garlic/herb seasoning salt-free

½ teaspoon black pepper

¼ teaspoon red pepper flakes

1 small onion thinly sliced

1 (10.5) ounce can chicken broth reduced fat, unsalted

¼ cup water

1 ½ cup instant brown rice uncooked

1 ½ cup grape tomatoes

4 cups baby spinach leaves washed and patted dry

1. Heat oil in large skillet over medium heat.
2. Sprinkle chicken pieces with seasonings.
3. Add chicken pieces; cover and cook about 10 minutes, stirring frequently until chicken is done.
4. Add onion and stir-fry for about 1 minute.
5. Stir in broth, water, rice, tomatoes, and spinach.
6. Bring to a boil.
7. Reduce heat to low and cover.
8. Simmer about 10 minutes.
9. Turn burner off and let stand for 5 more minutes or until rice absorbs most of the liquid.

Nutrition Facts per serving: Calories-340; total fat- 8 grams; Saturated fat- 1 gram; sodium- 270mg; Dietary Fiber- 4grams; Protein- 32 grams

Strategies for Weight Management

It’s easy to become overweight in America. Every day we are confronted with an abundance of delicious food that is easily accessible not only in restaurants and gas stations, but also via drive-thru and home delivery.  That’s one reason why the average American gains one to two pounds a year, the equivalent of eating only 100 to 200 extra daily calories, such as a few extra cookies, a second handful of chips or an extra helping at lunch.

Following are three weight management strategies from the American College of Sports Medicine that can help minimize fat gain and optimize desired fat loss without feeling denied or deprived of enjoyable food.

·      Strategy #1- Boost your calcium intake. Eating three to four servings of calcium-rich low fat dairy foods per day contributes to loss of more fat and less muscle compared to dieters who ate less dairy.

·     Strategy #2- Eat Breakfast. Although skipping breakfast may seem a good way to eliminate calories, breakfast skippers tend to be fatter than breakfast eaters. When people eat a larger-than-normal breakfast, they end up eating almost 100 fewer calories by the end of the day, an amount that can curb creeping obesity.

·      Strategy #3- Eat more fiber and whole grain foods. Fiber rich foods are satiating (the point that you feel full and choose to stop eating). They also tend to be bulky which in turn helps you reduce the calorie content of a casserole by 30 percent by adding bulky vegetables (mushrooms, celery, peppers) and people will consume fewer calories without noticing the difference. 

Given the abundance of food in our society, we all need skills to manage the food environment. This means eating breakfast and consuming more calcium, fiber, and whole grains.