Whole Grains Healthy Halo

Whole grains have joined that exclusive club of foods and ingredients health experts and consumers widely regard as healthy. According to the Whole Grains Council, Boston, 76% of consumers believe whole grains are important for health. According to USDA Economic Research Service, Americans were eating an average of just over one serving of whole grains per day in 2003. But in the eight weeks after the release of the 2005 Dietary Guidelines for Americans, the average shopper purchased about 13% more whole-grain products by weight. New product launches of foods making a “whole grain” claim are skyrocketing. According to the Chicago-based Mintel’s Global New Products Database, almost 10 times as many whole-grain products will have been introduced in 2006 as in 2000.

Whole-grain benefits 

The effects of eating whole grains have been studied for a number of health benefits, but according to Cynthia Harriman, director of food & nutrition strategies, Whole Grains Council, these can be generally categorized into two areas: reduced risk of cardiovascular disease due to improvement in health of blood vessels; and reduced risk of type 2 diabetes plus improved weight control, which are related to blood sugar control and satiety. Studies also link whole grains to a reduction in risks for certain types of cancers.

Whole grains are packed with a number of nutrients that offer health protection, including dietary fiber, resistant starch, oligosaccharides, trace minerals, antioxidants, phytochemicals, phenolic compounds, phytate, phytoestrogens and plant stanols and sterols. The nutrient levels of grains vary. For instance, kamut grain has 3.1 grams of fiber in a serving, almost twice the fiber in oats. The total phenolic acid content of wheat, rice and oat flours ranges from 71 to 87 micrograms per gram. A study published in the Oct. 2002 issue of Journal of Agricultural Food Chemistry (50(21):6182-7) found that whole grains have been underestimated regarding their potent antioxidant content.

Scientists at the Harvard School of Public Health, Boston, analyzed diet and health records of more than 27,000 men ages 40 to 75 for more than 14 years. Those with the highest intake of whole grains—approximately 40 grams per day—experienced almost 20% less heart disease. This research appeared in the Feb. 2006 issue of the American Journal of Clinical Nutrition (83(2):275-283).

Another study published in the same issue found that, among the 938 men and women reviewed, those with the highest whole-grain intake had the lowest levels of diabetes and the lowest levels of heart-disease risk factors in their blood. A 2003 European study with over half a million participants discovered that high fiber intake from fruits, vegetables and whole grains reduced colon-cancer risk by 25%.

Label showcase 

Manufacturers are spreading the good news about whole grains to consumers via food packaging. However, some products “made with whole grains” contain only modest amounts. In Feb. 2006, FDA clarified its position: It announced its support for the grain recommendations made in the Dietary Guidelines, endorsed the industry-standard definition of whole grain, and opened a comment period for programs geared to help consumers identify legitimate whole-grain products.

Meanwhile, the Whole Grains Council’s Whole Grain Stamp program helps consumers identify legitimate sources. The stamps indicate whether a product is “Whole Grain,” with 8 grams or more per serving, or “100% Whole Grain,” with 16 grams or more per serving. “There are 1,000 products now using the Whole Grain Stamp,” Harriman says. “It has almost doubled this year.” The American Heart Association has also created a red-and-white heart check mark, which indicates that a food product has at least 51% whole grains, meets the minimum daily dietary fiber content and is low in saturated fat and dietary cholesterol.

Whole grains go to market 

According to FDA, cereal grains that consist of the intact, ground, cracked or flaked caryopsis (grain), whose principal anatomical components are present in the same relative proportions, should be considered a wholegrain food. Examples of these grains include amaranth, barley, buckwheat, bulgur, corn (including popcorn), millet, quinoa, rice, rye, oats, sorghum, teff, triticale, wheat and wild rice.

The most commonly consumed grains in the United States are wheat, oats, rice, maize and rye, with wheat making up 66% to 75% of the total intake. Manufacturers have introduced whole grains successfully into a number of food products, including pasta, side dishes, frozen entrées, breads, cereals, cereal bars, cookies, snacks and baked goods. Even restaurants are adding whole-grain breads, brown rice and wholegrain pasta to their menus. Currently, whole-grain snacks and breakfast cereals account for almost three-quarters of the whole grains consumed during the day.

“Whole grains can be a healthy change in the diet that fits nicely into the distribution system,” Harriman notes. “It is a shelf-stable, healthy food.” Whole grains are uniquely situated to star in such popular food segments as the grab-and-go snack category and convenience- meal products. It seems like whole grains’ healthy halo won’t be slipping any time soon. 

Sharon Palmer is a registered dietitian with years of experience in health-care and foodservice management. She writes on food and nutrition for newspapers, magazines, websites and books. Palmer makes her home in Southern California.