About Whole Grains
Whole Grains Defined
Whole Grains Give You
Whole Grain Health Benefits
Whole Grain Council Stamp
100% Whole Grains, including wheat, rye, oats and other grains, contain all parts of the kernel:
• The Bran: the multi-layered outer covering of the grain kernel that protects the germ and endosperm. The bran contains phenolic compounds, vitamins, minerals, and fiber.3
• The Endosperm: the largest part of the kernel which is ground to make white flour and other refined grains. The endosperm provides energy for the rest of the plant and contains carbohydrates (starch), protein, vitamins, and minerals.1,3
• The Germ: the tiniest part of the kernel, which would grow new wheat if planted. The germ contains vitamins, some protein, minerals, and fat.3
When all parts of the kernel are ground together, the result is 100% whole grain flour.1,14,16
You can determine if a product is whole grain by looking at the ingredient legend.
Look for the words “whole” or “100% whole” before the name of the grain or flour to determine if the product is whole grain.
Many popular-selling wheat, rye, oat and multi-grain breads contain enriched white flour, bleached white flour, enriched wheat flour or unbleached wheat flour that are NOT whole grains. Descriptive words, such as multi-grain or stone-ground, do not necessarily mean that the product is whole grain either.14 Always check the ingredient listing to be sure. If the words “whole grain” do not appear at the beginning of the list of ingredients but somewhere later in the list, the product is made with some whole grains, but may also contain refined grains.
Is It Whole Grain or Not?
| Nutrient | Description | Health Benefits |
| Fiber 3,9,13,14,15,16 | Dietary fiber and functional fiber 13 | May contribute to cholesterol reduction, healthy blood glucose and insulin concentrations, improved digestive health, and lower risk of certain gastrointestinal cancers.3 |
| Complex Carbohydrates 14,15 | Such as fiber and starches 14 | Supply energy to the body in the form of glucose, which is the only energy source for red blood cells and the preferred energy source for the brain and central nervous system. Muscle cells also rely on glucose.14 |
| Vitamins 3,9,14,15,16 | B vitamins, folate 3,16 | Work synergistically with polyphenols, antioxidants and prebiotics to lower oxidative stress, inflammation, and pathogen load to maintain gastrointestinal health.3 |
| Minerals 2,3,9,14,15,16 | Such as magnesium and selenium 2,16 | Magnesium is used in building bones and releasing energy from muscles, and selenium protects cells from oxidation and is important for a healthy immune system.2 |
| Phytochemicals 3,7,9,14 | Found in the germ and bran and include resistant starch, oligosaccharides, lignans, phytosterols, phytic acid, tannins, lipids, and antioxidants.3,14 | Promoted for the prevention and treatment of many health conditions, including cancer, heart disease, diabetes, and high blood pressure.7 |
| Antioxidants 3,6,8,9,10,14 | Such as carotenoids (β-carotene, lycopene), vitamins A, C and E, and phenolic acids (ferulic acid).3,6,8,10 | Help protect healthy cells from damage caused by free radicals, and can help reduce the risk of chronic diseases.6,8,10 |
| Essential Fatty Acids 3,14 | Such as oleic and linoleic acid 3 |
Suggested to help lower blood cholesterol levels.3 Lignans 3,14 Enterolactone and enterodiol3 Have strong antioxidant and phytoestrogenic effects that may provide protection against chronic diseases such as hormone-related cancers, diabetes, and heart disease.3 |
| Resistant Starch 3,13 | Starch and starch-degradation products not digested in the small intestine.13 | May contribute to cholesterol reduction, healthy blood glucose and insulin concentrations, improved digestive health, and lower risk of certain gastrointestinal cancers.3 |
| Oligosaccharides 3,13 | Prebiotic functional fibers 3,13 | May contribute to cholesterol reduction, healthy blood glucose and insulin concentrations, improved digestive health by increasing beneficial bacteria in the gut, and lower risk of certain gastrointestinal cancers.3 |
| Phytosterols 3 | Plant Sterols and Stanols 3 | Known to help regulate blood cholesterol levels.3 |
It is important to remember that all these nutrients found in whole grains work together synergistically to provide health benefits that may reduce the risk of heart disease, cancer, diabetes, obesity, and other chronic diseases.3,9,14 It is the sum of these nutrients that make whole grain foods, like Hartford Farms Bread, a beneficial part of your diet.
Most whole grain foods are not fortified with folic acid or other vitamins and minerals, so this is one benefit to also consuming refined enriched grain products.14
Phytochemicals
- Phytochemicals include a wide variety of compounds (such as antioxidants, lignans, phytosterols, phytic acid, resistant starch, oligosaccharides, and tannins) found in fruits, vegetables, beans, grains and other plants.7,14 In whole grains, most of the phytochemicals are found in the germ and the bran.3,14
- Many of the better-known phytochemicals are available as dietary supplements; however, research suggests that these single supplements are not as beneficial as the foods from which they are derived.7
- Phytochemicals are promoted for the prevention and treatment of many health conditions, including cancer, heart disease, diabetes, and high blood pressure. According to the American Cancer Society, “there is some evidence that certain phytochemicals may help prevent the formation of carcinogens (substances that cause cancer), block the action of carcinogens on their target organs or tissue, or act on cells to suppress cancer development.”7
- When providing health benefits, phytochemicals in whole grains also complement those found in fruits and vegetables when consumed together.3
- Phytochemicals have either antioxidant or hormone-like actions. Polyphenols and some flavonoids act as antioxidants and rid the body of free radicals, which are harmful molecules that can damage a cell’s DNA and may lead to some forms of cancer and other diseases.5,7
- Joe Vinson, Ph.D., found that whole grains contain “surprisingly large” amounts of polyphenols, which may be even more important than fiber in explaining the many documented health benefits of whole grains.5
Antioxidants
- Dr. Rui Hai Liu of Cornell University and his colleagues discovered that whole grains contain protective antioxidants in quantities rivalling or exceeding those in fruits and vegetables. (See the chart below) In fact, the antioxidant activity in wheat and oats was almost equal to that of broccoli and spinach.4,5
Many antioxidants in whole grains are the same or similar to those contained in fruits and vegetables, but many are unique.6
- Like phytochemicals, most of the antioxidants in whole grains are found in the bran and germ.6
- Oxidation, a naturally occurring process within the body caused by breathing, physical activity and other metabolic processes, produces reactive substances called free radicals that can cause damage to cells. When these healthy cells are damaged by free radicals, they are more susceptible to several diseases such as cardiovascular disease and certain types of cancer.6,8,10
- Antioxidants are able to stabilize free radicals to protect healthy cells from damage and inhibit the oxidative mechanisms that can lead to degenerative diseases.6,8,10
- Carotenoids are a group of antioxidants found in whole grains. Lutein, zeaxanthin, β-cryptoxanthin, β-carotene, and α-carotene are the most common carotenoids and are found mostly in the bran and germ portion of whole grains. In addition to providing pigmentation, carotenoids help protect against certain cancers and diseases by acting as antioxidants and having provitamin A activity in the body.3,8
- Vitamin E is an antioxidant that protects the body from cell damage that can lead to cancer, heart disease and cataracts as we age. It also works with other antioxidants like vitamin C to offer protection from some chronic diseases. Vitamin E is found in the germ of whole grains as tocopherols and tocotrienols.3,8
- In wheat kernels, phenolic compounds such as ferulic acid provide protection by generating physical and chemical barriers through cross-linking with carbohydrates and antioxidant activities by donating hydrogen atoms to free radicals to neutralize the destruction of cells.3
- Antioxidant research continues to grow and emerge as new beneficial components of food are discovered.10 However, it is clear that antioxidant activity is one of several factors contributing to whole grains’ ability to reduce chronic disease and promote a healthy lifestyle.6
Fiber
- The dietary fiber components of whole grains vary from one grain to another, and the proportions of soluble and insoluble fibers differ by grain.3
- Dietary fiber from whole grains or other foods may help reduce blood cholesterol levels and may lower the risk of heart disease, obesity, and type 2 diabetes.2
- The fiber in whole grains help provide a feeling of fullness with fewer calories.2
- 85% of the fiber in the U.S. food supply are grain products, vegetables, legumes, nuts, soy and fruits. Of this total, grain products account for more than a third of the fiber source in the food supply.11
- Whole grains play an important role in digestive health because of the fiber and other nutrients and phytonutrients found in whole grains.3,6
Visit our Fiber page for more information about fiber.
Many dietary components can positively affect gastrointestinal health, such as fiber, resistant starch, phytochemicals, antioxidants, oligosaccharides, vitamins and minerals. Of the countless foods available, whole grains provide most of these beneficial components.3,14 Because of this, including whole grains in a healthy diet is important for overall digestive health and protection against disease.
Heart disease is the leading cause of death for both men and women. 12
- Leading a heart healthy lifestyle is about eating the right foods and participating in regular physical activity.9
- Strong and consistent scientific evidence indicates that the consumption of whole grains is associated with a reduced risk of cardiovascular disease and a reduced risk of hypertension.3,13,14,16
- Studies have consistently found that people who eat 3 or more servings of whole grain foods per day have a 20-30% lower risk for atherosclerotic cardiovascular disease compared to people with lower intakes of whole grains.14
- One study looked at which parts of the whole grain are most important for protection against cardiovascular disease. The study found that the bran component of whole grains is the important factor in the protection.13
- Research has also found that diets high in whole grain foods tend to decrease LDL (“bad”) cholesterol, triglycerides, and blood pressure while increasing HDL (“good”) cholesterol.14
- In addition to eating whole grains as part of a healthy diet, engaging in 2 ½ hours of moderate-intensity exercise each week is also important to overall fitness. *Try to incorporate areobic exercises, strength training, and stretching into your weekly routine.9
- Regulations from the Food and Drug Administration (FDA) allow qualifying products to list the following health claim on packaging:
“Diets rich in whole grain foods and other plant foods and low in total fat, saturated fat, and cholesterol may help reduce the risk of heart disease and certain cancers.”
Not all whole grain products qualify to make this claim. To qualify, a product must contain all portions of the grain kernel, contain at least 51% whole grain by weight per reference amount customarily consumed, and meet specified levels for fat, saturated fat, cholesterol, fiber, and sodium.14 Hartford Farms Breads qualify to make this whole grain heart health claim.
* Individuals should consult a health care provider for help in designing a safe physical activity program.
Reduced Risk of Cancer
- Research studies have shown a strong association between eating whole grains and a reduced risk of certain cancers, such as gastrointestinal cancers, certain hormone-related cancers and pancreatic cancer.3,7
- Epidemiological studies to date suggest that eating whole grains may also be associated with a decreased risk of breast cancer. According to a fact sheet from Cornell University, “the majority of the studies, as well as the most carefully conducted studies, indicated a small decrease in breast cancer risk associated with eating whole grains. However, several studies also showed no association of whole grains with breast cancer risk.”15
- There are several reasons why whole grains may reduce the risk of cancer:
- Fiber and certain starches found in whole grains help reduce transit time in the colon and improve gastrointestinal health.14
- Antioxidants in whole grains help protect against oxidative damage that may play a role in cancer development.6,8,14
- Bioactive components in whole grains may affect hormone levels and possibly lower the risk of hormone-dependent cancers.14
- Protease inhibitors, phytic acid, phenolic acids, and saponins found in whole grains may lower the risk of certain cancers, such as colon cancer and breast cancer.3
Decreased Risk of Type 2 Diabetes
- Whole grains and fiber are recognized for their role in reducing the risk of diabetes and maintenaning blood glucose levels by The American Diabetes Association Guidelines for the Prevention and Treatment of Diabetes. 14
- Research shows that eating whole grains is associated with a reduced risk of type 2 diabetes.3,14
- Major epidemiological studies show that higher intakes of whole grain or cereal fiber are associated with a reduced risk of type 2 diabetes by 20-30%.14
- Components of whole grains such as fiber, magnesium, vitamin E, phytic acids, lectins, and phenolic compounds may contribute to the decreased risk of type 2 diabetes as well as lowering blood glucose and insulin levels.11,14
- Research has also found that fiber from whole grains, but not from fruit or vegetable sources, is associated with the protective effects of reducing the risk for developing type 2 diabetes.14
Weight Management
- Eating whole grains may help with weight management and reduce the risk of obesity and weight gain.2,3,14
- According to the American Society for Nutrition, “to date, 14 cross-sectional studies, the majority of which were conducted in the US, have found that higher intake of whole grains (a daily intake of ~3 servings) is associated with lower BMI (kg/m2) in adults.” 3
- The fiber content in whole grain foods may influence food volume and energy density, prolong gastric emptying to delay the return of hunger, and lower the glycemic and insulin responses.3,14
- Whole grains also promote enhanced satiety. Studies show that people who eat more whole grain foods as part of a healthful diet may eat less because they feel satisfied with less food, and they are less likely to gain weight over time.3,14
Recommended Amounts of Whole Grains
How many grain foods are needed daily?
According to the USDA’s MyPlate: “The amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in the chart. Most Americans consume enough grains, but few are whole grains. At least half of all the grains eaten should be whole grains.”
| Daily recommendation* | Daily minimum amount of whole grains | ||
| Children | 2-3 years old | 3 ounce equivalents | 1 ½ ounce equivalents |
| 4-8 years old | 5 ounce equivalents | 2 ½ ounce equivalents | |
| Girls | 9-13 years old | 5 ounce equivalents | 3 ounce equivalents |
| 14-18 years old | 6 ounce equivalents | 3 ounce equivalents | |
| Boys | 9-13 years old | 6 ounce equivalents | 3 ounce equivalents |
| 14-18 years old | 8 ounce equivalents | 4 ounce equivalents | |
| Women | 19-30 years old | 6 ounce equivalents | 3 ounce equivalents |
| 31-50 years old | 6 ounce equivalents | 3 ounce equivalents | |
| 51+ years old | 5 ounce equivalents | 3 ounce equivalents | |
| Men | 19-30 years old | 8 ounce equivalents | 4 ounce equivalents |
| 31-50 years old | 7 ounce equivalents | 3 ½ ounce equivalents | |
| 51+ years old | 6 ounce equivalents | 3 ounce equivalents |
*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.
Source: USDA MyPlate http://www.choosemyplate.gov/foodgroups/grains_amount_table.html
Last Modified: June 4, 2011
- Less than 5 percent of Americans consume the minimum recommended amount of whole grains, which for many is about 3 ounce-equivalents per day. On average, Americans eat less than 1 ounce-equivalent of whole grains per day.16
- Only 35 percent of Americans age 12 and over met their total grain recommendation, according to the National Health and Nutrition Examination Survey (NHANES).14
- In general, a slice of bread counts as a 1 ounce equivalent serving of grain food.14,16
- One ounce is approximately 28 grams.
- Look for the Whole Grain Stamp on Hartford Farms products to find out the number of grams of whole grain in a serving. There are two types of Whole Grain Stamps:
- Basic: 8-15 grams of whole grain per serving
- 100%: ALL grains in the product are whole grains and the product has a minimum of 16 grams per serving
Whole Grain Stamp
Our Hartford Farms products that qualify for the whole grain stamp are:
- Hartford Farms 100% Whole Wheat Whole Wheat Bread (23g whole grain per slice)
- Hartford Farms Nutty Oat Bread (14g whole grain per slice)
- Hartford Farms Twelve Grain Bread (16g whole grain per slice)
- Hartford Farms Honey Wheat Berry Bread (13g whole grain per slice)
WHOLE GRAIN SOURCES:
- American Cancer Society. “Shopping List: Basic Ingredients for a Healthy Kitchen” http://www.cancer.org/Healthy/EatHealthyGetActive/EatHealthy/shopping-list-basic-ingredients-for-a-healthy-kitchen Last Revised: 05/16/2011
- USDA: http://www.choosemyplate.gov/foodgroups/grains_why.html Last modified: June 21, 2011
- American Society for Nutrition: “Putting the Whole Grain Puzzle Together: Health Benefits Associated with Whole Grains – Summary of American Society for Nutrition 2010 Satellite Symposium” By: Satya S. Jonnalagadda, Lisa Harnack, Rui Hai Liu, Nicola McKeown, Chris Seal, Simin Liu, and George C. Fahey – The Journal of Nutrition, First published online March 30, 2011 http://www.wholegrainscouncil.org/files/ASNsummary2010.pdf
- American Institute for Cancer Research (AICR) International Conference on Food, Nutrition and Cancer, November 2004 http://www.wholegrainscouncil.org/whole-grains-101/health-studies-on-whole-grains?page=3&field_grain_value_many_to_one=All&field_disease_condition_value_many_to_one=diet%20quality%20%2F%20nutrients
- Joe Vinson, National Meeting of the American Chemical Society: http://wholegrainscouncil.org/newsroom/blog/2009/08/antioxidants-abound-in-whole-grains
- American College of Nutrition. “Antioxidant Content of Whole Grain Breakfast Cereals, Fruits and Vegetables” By: Harold E. Miller, PhD, Fred Rigelhof, Leonard Marquart, PhD, RD, Aruna Prakash, PhD, and Mitch Kanter, PhD. – Journal of the American College of Nutrition, Vol. 19, No. 3, 312S-319S (2000) http://www.jacn.org/content/19/suppl_3/312S.full
- American Cancer Society. “Phytochemicals” Last revised 11/28/2008 www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/HerbsVitaminsandMinerals/phytochemicals
- American Dietetic Association. “Antioxidants” http://www.eatright.org/Public/content.aspx?id=6792
- International Food Information Council Foundation (IFIC). “Foods For Health: Eating For Heart Health” http://www.foodinsight.org/Content/3842/Final%20Heart%20Health%20Designed%20One-Pager%202.16.2011.pdf
- International Food Information Council Foundation (IFIC). “Functional Foods Fact Sheet: Antioxidants” 10/15/2009 http://www.foodinsight.org/Resources/Detail.aspx?topic=Functional_Foods_Fact_Sheet_Antioxidants
- International Food Information Council Foundation (IFIC). “Fiber Fact Sheet” 11/24/2008 http://www.foodinsight.org/Resources/Detail.aspx?topic=Fiber_Fact_Sheet
- Center for Disease Control and Prevention. “Heart Disease Fact Sheet” Last updated and reviewed April 29, 2011. http://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_heart_disease.htm
- American Dietetic Association. “Position of the American Dietetic Association: Health Implications of Dietary Fiber” – Journal of the American Dietetic Association 2008;108:1716-1731 http://www.eatright.org/WorkArea//DownloadAsset.aspx?id=8442
- International Food Information Council Foundation (IFIC). “Whole Grains Fact Sheet” 10/15/2009 http://www.foodinsight.org/Resources/Detail.aspx?topic=Whole_Grains_Fact_Sheet
- Cornell University. Program on Breast Cancer and Environmental Risk Factors. “Whole Grains, Fiber, And Breast Cancer Risk: Fact Sheet #36” Prepared by: Barbour Warren, PhD and Carol Devine, PhD. June 2000. http://envirocancer.cornell.edu/Factsheet/diet/fs36.grain.cfm
- U.S. Department of Agriculture & U.S. Department of Health and Human Services: 2010 Dietary Guidelines for Americans. December 2010 http://www.health.gov/dietaryguidelines/2010.asp