BRAN The hard, outer coating on the grain kernel is called the BRAN. The bran is the part of the grain kernel that contains the FIBER. The bran is included in WHOLE GRAIN products but is missing in white flour.
GERM The germ is the embryo of the plant. It contains all of the NUTRIENTS it needs to grow a new plant. rich source of Vitamin E greatest source of B vitamins iron and other minerals The germ is present in whole grain products but is missing in white flour.
ENDOSPERM The endosperm is mostly STARCH with a small amount of protein. WHITE FLOUR is made from only the endosperm.
WHOLE GRAINS OR REFINED GRAINS? WHOLE GRAINS WHOLE GRAINS ARE MADE USING ALL THREE PARTS OF THE GRAIN KERNEL. WHOLE GRAINS ARE RICH IN B- COMPLEX VITAMINS AND FIBER.
REFINED GRAINS When grains are refined, or processed, the germ and the bran are removed. The result is white flour, a refined grain made from only the endosperm. Refined grains are also known as ENRICHED meaning the vitamins that are lost during processing are added back in.
To know if a food is a whole grain product, you must see the word “WHOLE” in the ingredient list. WHOLE GRAINS ARE A GOOD SOURCE OF FIBER.
ENRICHED PRODUCTS Foods that are not whole grain will say ENRICHED FLOUR in the ingredient list. Products made with enriched Flour DO NOT contain fiber.
HEALTH BENEFITS OF FIBER regulates blood sugar helps prevent diabetes keeps you full longer aiding in weight control lowers risk of heart disease aids in digestion, lowering risk of cancers of the stomach, bowel, and disgestive system
DAILY FIBER NEEDS Due to the large amount of processed foods that many people eat, most Americans get only about 8-12 grams of fiber daily. The American Cancer Society recommends a minimum of 20-35 grams daily.
WHERE DO WE FIND FIBER? In addition to whole grains, fiber is present in all fruits and vegetables. There is no fiber in foods of animal origin such as meat, milk, and cheese.
Tips for adding fiber to your diet Eat whole grain cereals rather than enriched (look for “bran” or “fiber” in the name) Add crushed bran cereal when baking muffins, cakes, or breads. Use half whole wheat flour in place of enriched flour when baking. Eat fruit for snacks. Add beans to salads and taco dishes. Use whole grain pasta and brown rice. Snack on raw veggies and whole grain crackers.
CAN YOU PLAN A MENU MEETING YOUR DAILY FIBER NEEDS?