Go for The Whole Grain

cookingwhole grains

Dec 22

Written By Judy Doherty, MPS, PCII

whole grain kernel

What is a whole grain?

A whole grain is the entire kernel, consisting of the bran, endosperm and germ.

What are the benefits of eating whole grains?

Whole grain products are higher in nutrients, fiber and protective substances than their refined counterparts. Whole wheat flour is made from the whole grain, while white flour is the refined product that is missing the germ and endosperm.

How many servings of grains should I eat per day?

The Dietary Guidelines for Americans call for at least 6 servings of grains per day with half of those being whole grain.

What is a serving?

1 slice of bread1/2 bagel, bun or English muffin1/2 cup cooked cereal, rice or pasta1 ounce ready-to-eat cereal

How do I find whole grain foods in my grocery store?

There are several ways to tell if a product contains a significant amount of the whole grain:• Read the ingredient list. If a whole grain such as whole wheat, brown rice, oatmeal or corn is listed first, that product contains a significant amount.• Look for the whole grain claim, which states, “Diets rich in whole grain foods and other plant foods and low in total fat, saturated fat, and cholesterol may reduce the risk of heart disease and some cancers.” This whole-grain health claim can be included on a food package if the product:- Contains all portions of the grain kernel- Contains 51% whole-grain ingredient(s) or more by weight- Meets the general requirements for health claims- Is low in fat, saturated fat, and cholesterol• Look for 100%?whole wheat when buying bread and other whole wheat products. Do not confuse this with 100%?stone ground, honey wheat, whole wheat, nine grain and other titles that hint at containing whole grains.• See our list below for common whole grain products and their fiber content. whole grain fiber chart

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.