Grain and bear it

MOST AMERICANS—more than 90 percent of the population—don’t eat enough whole grains. That’s according to researchers from the U.S. Department of Agriculture, who say in their “Healthy People 2010” report that a lack of whole grains has become the single most common dietary deficiency in America. Unlike refined grains, whole grains contain the entire seed grain: bran, germ and endosperm. Naturally low in fat, whole grains are an excellent source of complex carbohydrates, fiber and numerous vitamins and minerals (ones unavailable from other sources), as well as phytochemicals and antioxidants. Experts say that regular consumption of whole grains may lower the risk of heart disease, diabetes, obesity and cancer, and help to regulate blood pressure and keep gums and teeth healthy.

The American Heart Institute and the National Cancer Institute recommend that the average adult eat 25 to 30 grams of fiber, commonly found in whole grains, per day. Children need about half that amount. To boost consumption, you can switch to whole-grain bread, substitute whole wheat flour for white flour in recipes, add barley or quinoa to your favorite soup, bake with oatmeal and switch from white to brown rice. It’s also smart to read food labels. Choose breads, cereals and pastas with the word “whole” before wheat. Don’t be fooled by terms such as enriched, unbleached, bromated, stone-ground, seven-grain, 100 percent wheat, cracked wheat, multi-grain or organic. Whole wheat (or whole rye, oats or brown rice) should be the first ingredient listed.