The latest USDA dietary guidelines-which will form the basis of a revised Food Pyramid released in spring 2005-place a new emphasis on whole grains and whole grain products. Incredibly as it may seem in these anti-carb times, the base of the Food Pyramid is still called the "bread, rice, pasta, and cereal group" - with no mention of the quality or types of grain products which should be eaten. Eleven pieces of squishy white sandwich bread would technically fulfill your quota for the day! The guidelines are reviewed every five years and the new recommendation is that everyone should eat at least three servings per day of whole grains or at least half of the total servings from this group.
A whole grain is simply the most minimally-processed version of any grain. Grain kernels are made up of bran, germ, and the endosperm. As the bran and the germ are stripped away in the refining process, much of the fiber, vitamins, minerals, and antioxidants are removed along with them. Most grains are processed in some way before we can eat them and there's a wide spectrum from whole to fully refined. If you look at the list below, you'll see that it's easy to incorporate a wide variety of healthy and delicious whole grains into your diet!
The benefits of whole grains seem to expand with every new scientific study--from helping prevent diseases from cancer to cardiovascular disease to keeping weight down by lowering the glycemic index and providing a long-lasting feeling of satiation.
