Originally published January 6 2006
Nutritionist reveals important facts about grains
by Mike Adams, the Health Ranger, NaturalNews Editor
Nutritionist Marianne Carter writes in Delaware Online about the variety of grains and the health benefits associated with each type.
The 2005 Dietary Guidelines urge Americans to consume at least three servings of whole grains per day.
A diet rich in whole grains may reduce your risk of heart disease, stroke, cancer, diabetes and obesity.
Unfortunately, nine out of 10 Americans are not getting the recommended three servings of whole grains daily.
The average whole grain intake in this country is less than one serving per day.
To add insult to injury, there are a lot of myths and confusion about what constitutes a whole-grain food.
Terms like "multi-grain," "100 percent wheat," and "stone ground" mislead consumers; these descriptors do not mean that the product is a source of whole grains.
Color is also not a good indicator of whether a food is a whole grain.
To simplify this issue, in January this year the Whole Grains Council launched a program to encourage manufacturers to place a stamp on their products, indicating that it contains either a half serving ("good source") or full serving ("excellent source") of whole grains.
The stamp features a sheaf of grain on a golden-yellow background with a bold black border.
To date, more than 400 products are displaying the stamp on their products.
Whole grains can be found in foods such as breads, rolls, pastas, cereals, muffins and pancakes.
A serving translates into a slice of whole-wheat bread, 1/2 cup of cooked cereal, 1/3 cup cooked brown rice or wheat pasta, two cups of popcorn, and about a cup of whole-grain cereal.
To boost your intake of whole grains, instead of processed white bread, consider using whole-wheat, cracked-wheat, oatmeal, pumpernickel or rye bread for sandwiches and toast.
Marianne Carter, a registered dietitian and director of the University of Delaware's Wellness Center, has a nutrition practice in Newark.
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