Whole Grains are a Vital Part of Your Diet

There’s one food fact on which nutritionists and other health experts agree. Whole grains are a recommended part of a healthy diet. Whole grains contain important nutrients, and as part of a balanced diet and healthy lifestyle, have been associated with helping lower the risk of type 2 diabetes, colorectal cancer, and cardiovascular disease¹.

But there may be confusion floating around about whole grains. You might be wondering which foods are considered whole grains. What do whole grains actually do for the body? How many daily servings should I eat?

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To ensure you’re giving your body what it needs, it’s helpful to review the facts about whole grains. Take our quiz and test your knowledge!

True or False: At least half of the grains you consume should come from whole grains.

True.

Experts recommend eating a variety of grains and making at least half of them whole². So, what exactly is a whole grain? Whole grains are grains that contain all of the essential parts of the grain in the same proportion as they were grown. Some you know well, others you may never have heard of, such as amaranth, brown rice, bulgur, quinoa, and oats (Yes, your morning oatmeal counts!). Expand your palate with whole grains. Shopping tip: At the grocery store, look for the phrase “100% whole grain” on labels.

True or False: All carbs are bad.

False.

With the rise of low-carbohydrate diet trends, carbohydrates have gotten a bad rap. However, eating grains (which are an important source of carbohydrates), especially whole grains, provide many nutrients that are vital for the health and maintenance of our bodies like dietary fiber, several B vitamins and minerals (iron, magnesium, selenium). Plus, carbohydrates are the main source of energy for our bodies. Whole grains are called “whole” because they’re made up of several layers: the bran, endosperm, and germ. These layers add to the grain’s overall nutritional value because they contain fiber, important vitamins and minerals, complex carbohydrates (which are digested more slowly, resulting in a slower release of energy), protein, and healthy fats³. Some grains are milled to remove the bran and germ layers, often for a finer texture like flour. Those grains are called “refined” grains. When including refined grains it’s important to look for “enriched” options, which have some of the nutrients provided by the removed grain layers added back in.

True or False: All whole grain products are of equal quality.

False.

For many foods, a generic or store-brand version is made so similarly to name-brand versions that it’s difficult to tell the difference. But for oats, the breeding, growing, and milling methods make a big difference in the quality and flavor. It’s worth seeking out the highest quality ingredients, so this is one case where it’s worth seeking out a trusted brand like Quaker Oats.