It’s in the crunch

Whole grains linked to disease prevention
One cereal box might say “whole grain” and another “high fiber.” So, what’s the difference, and which one is better for you?

“Whole grain is a source of fiber,” said Deborah Kurzrock, registered dietitian at Mills-Peninsula’s Women’s Center. “But fiber is found in fruits and vegetables, too.”

We’ve heard about the importance of eating enough fruits and vegetables, but emphasis on the role of whole grains is relatively new.

Whole grains help prevent constipation and gastrointestinal ailments with their fiber content, Kurzrock says. But they also contain vitamins, minerals and other nutrients that can reduce the risk of chronic disease.

“Like fruits and vegetables, whole grains help with weight loss. But whole grains have the added benefit of making you feel full which keeps you from overeating.”

Common whole grains are brown rice, whole wheat, whole oats, whole grain corn, barley, wild rice and oatmeal.

Women should eat 21 to 25 grams of fiber per day, while men should get 30 to 38 grams. To calculate the daily amount for children ages 3 to 18, add 5 to their age.

A medium apple contains the same amount of fiber – about 3 grams – as a slice of whole grain bread.

How can you get more whole grains into your diet?

“Because whole grain foods are crunchier and stronger tasting than most Americans are used to, ease into it,” Kurzrock suggests.

“Mix white rice with brown, or regular pasta with whole wheat. At the deli, ask for a whole wheat bread, roll or tortilla. At Asian restaurants order brown rice instead of white.”

Popcorn is a great whole grain snack, she adds. And whole grain crackers, grahams, pretzels, and granola bars are now more widely available.

“If you are not yet eating whole grains, set a goal to switch half of your grains to whole,” she says. “If you are already eating them, keep it up.”