Thanks in part to recent dietary guidelines, the importance of whole grain foods for good health is receiving renewed emphasis. The 2000 USDA Dietary Guidelines encourages the consumption of whole grains, at least three servings per day. The American Heart Association recommends eating whole grains, as does the Healthy People 2010 objectives, which also target three servings per day. Why eat more whole grain foods?
Health Benefits Of Whole Grains-More Than Just Fiber
For almost 30 years the dietary fiber contribution of whole grains to digestive health has been known. Dietary fiber is found mostly in plant foods, especially whole grain cereals and bread, as well as fruit and vegetables. Dietary fiber is classified into two broad categories, soluble and insoluble. Some forms of soluble fiber have been shown to reduce heart disease risk by lowering blood cholesterol, especially the soluble fiber, betaglucan, found in oats. Insoluble fiber is recognized as a major contributory factor to regularity. Dietary recommendations suggest the need for 20-30 grams of fiber per day, but currently Americans consume only about half of that amount. About 1/4, or five to seven grams per day, should be soluble fiber.
But the health benefits of whole grains go beyond their fiber content. Whole grain foods also contain vitamins, minerals and hundreds of phytonutrients. There is growing evidence that these nutrients in whole plant foods work additively and/or synergistically in powerful ways to help protect against disease. For example, oats contain lignan, phenols and avenanthramides, antioxidants unique to oats.
More than 50 scientific studies support the link between a diet rich in whole grains and the reduced risk of heart disease and certain cancers. Epidemiological studies consistently demonstrate the link between whole grains and decreased risk of heart disease and stroke. Whole grains have been linked to 27-37% reductions in heart disease risk and mortality. Research shows a 21-43% lower risk for gastrointestinal cancers in those people with high intakes of whole grains. Emerging research suggests that eating whole grain foods as part of a healthy diet may help prevent Type 2 diabetes. Whole grains, as part of a diet high in fruit, vegetables and low fat dairy (the DASH diet) can help reduce blood pressure.
What Is A Whole Grain Food?
Whole grain foods are those made from the entire grain kernel-the bran, germ and endosperm. Oats in its most commonly eaten form-oatmeal-is a whole grain. Other examples include whole wheat bread, some breakfast cereals (such as Quaker® Toasted Oatmeal Squares and Life®) and brown rice. In July 1999, the U.S. Food and Drug Administration permitted a health claim that allows qualifying whole grain products to promote the potential risk reduction for heart disease and some cancers. The claim states, "Diets rich in whole grain foods and other plant foods and low in total fat, saturated fat and cholesterol may reduce the risks of heart disease and certain cancers."
A food manufacturer can choose to use the whole grain health claim on a food package if the product:
• Contains all portions of the grain kernel
• Contains 51% or more whole grain ingredients by weight per reference amount customarily consumed
• Is low in fat, saturated fat and cholesterol
• Meets general requirements for health claims
Oats are the only whole grains that qualify for an additional health claim. In January 1997, based on more than 37 clinical trials, the FDA granted the first food-specific health claim for use with oats: "Soluble fiber from oats in a diet low in saturated fat and cholesterol may reduce the risk of heart disease." A 5-10% reduction in LDL cholesterol has been shown with the consumption of three grams of oat soluble fiber daily (equivalent to 11/2 cups cooked Quaker Oatmeal or 3/4 cup uncooked Quaker Oatmeal).
The Whole Grain Gap
Health experts suggest eating three servings of whole grains daily, out of the 6-11 servings of grain products recommended in the USDA Food Guide Pyramid. Typically, less than one serving per day is consumed. Only 7% of people in the U.S. are getting enough whole grains. Research shows that people who eat more whole grains tend to have a higher intake of vitamins, minerals and fiber and have a lower risk of heart disease and certain cancers. National dietary intake data shows that whole grains are more likely to be consumed by males, those who are older, white, more educated and in a higher income category.
There are several reasons why consumers are not filling the gap between whole grain recommendations and consumption. Consumer research shows that many people do not understand the concept of a whole grain. Furthermore, they are not aware of the health benefits attributed to whole grain consumption. Data from the International Food Information Council (IFIC) shows that consumers do not identify whole grains as a top 10 healthy food choice. But even with increasing educational efforts to promote the health benefits of whole grains, a significant barrier to consumption is the ability to identify a whole grain food. Food manufacturers can address this issue, if the product meets regulatory qualifications, by including information on the package label. For example, educators are encouraging consumers to look for the following information on packages:
• The words "whole" or "whole grain" before the grain's name in the ingredient list. This says that the food is made from the entire grain. The whole grain should be the first ingredient listed.
• The whole grain health claim.
Color is not a good indicator of a whole grain food. Some brown breads are mostly flour (the endosperm of the grain) with very little germ and bran, but use molasses or caramel coloring to give products a darker appearance. Some foods that are not dark in color, such as oatmeal, are still whole grain.
While whole grains are readily available in the grocery store, whole grains are less available in restaurants, especially fast food chains. With more of the food dollar being spent on meals outside the home, this is an additional barrier to consumption.
Overcoming The Barriers
Whole grain food that is familiar, tastes good and is readily available, convenient and affordable will encourage consumption. Hot and cold cereal, bread, crackers, waffles, muffins, rice, pasta and even cakes and cookies can all be sources of whole grains. Consumers should choose food that list whole grain first (such as whole oats, whole wheat, whole grain barley). With appropriate food choices, reaching the dietary recommendations for whole grains is an achievable goal. For example, 11/2 cups of cooked Quaker Oatmeal provides six grams of total fiber, three of which are soluble, meeting about 1/4 of the daily total fiber and 1/2 of soluble fiber recommendation. This alone represents three servings of whole grains and is also the amount shown to help lower blood cholesterol.
Food companies can encourage dietary change by developing wider and tastier selections of affordable whole grain products, thereby changing the purchasing environment for whole grain foods. This will narrow the whole grain consumption gap and make it easier for consumers to reach the goal of "three is key."
NW
