Sure you’ve heard that “whole grain” is better for you than “white” but what exactly counts as a whole grain food and how much should you eat? And what health benefits can you expect if you make the switch from refined grains?

Whole grain defined:

A whole grain or food made from whole grains must contain all the essential parts of the entire plant grain seed (technically called a “fruit”) – the outer bran layers, inner germ (which has the potential to sprout into a new plant) and the endosperm or inner starch portion of the seed. Whole grains can be cracked, rolled, extruded, cooked and or crushed and still be considered “whole grain.”

Here’s a rundown on some whole grain types:

• amaranth
• barley
• buckwheat
• corn (includes popcorn)
• millet
• oats (oatmeal included)
• rice: brown, forbidden (“black rice”)
• rye
• teff (Ethiopian grain)
• tritical
• wild rice
• wheat (bulgur, wheat berries, cracked wheat)

Grain benefits:

Whole grains supply a wealth of nutrients ranging from fiber, B vitamins, vitamin E, minerals such as zinc and magnesium as well as phytochemicals – health boosting compounds. Refined grains foods such as plain pasta and white bread lack most of these nutrients. But beyond nutrition, eating whole grains may lower your risk for several diseases.

• Studies show that eating three servings of whole grains daily lowers risk for heart disease, diabetes, and high blood pressure.
• People who eat whole grains compared to refined grain eaters have lower body fat levels and tend not to be obese.
• Studies also show eating whole grains lower risk for gum disease. And new theories suggest healthy gums may protect you from life-long serious health problems including heart disease and other conditions related to inflammation.

How much is enough?

The USDA and other professional groups recommend eating three whole-grain servings daily. One serving equal a 1-ounce equivalent of whole grain food such as ½ cup brown or wild rice, one slice of 100% whole wheat bread, 2 cups popcorn, ½ cup cooked oatmeal, 1 cup ready-to-eat 100% whole grain cereal.

When shopping for whole grains check the ingredient label and look for 100% whole grain rather than buying food just with added fiber or bran. Eating the “whole’ grain give you all the benefits.