Most Americans don't eat enough whole grains - here's how to add more to your diet

Most Americans don't eat enough whole grains - here's how to add more to your diet

Different institutions define what a whole grain food is differently; By any definition, Americans still don't eat enough. The true definition of a whole grain is when all three parts - the bran, the germ and the endosperm - are still present in what is consumed. To incorporate more whole grains into your diet, choose the ones you like and try using them in more varied ways and for different meals.

Stocksy/Serena Burroughs

Whole grains have long held a significant place in the American diet, anchoring the original 1992 Food Pyramid and now covering over a quarter of the USDA's MyPlate dietary recommendations. With their high fiber content, B vitamins and numerous antioxidants, these plant-based foods earn their reputation as excellent choices for healthy digestion, heart health and weight maintenance.

After decades of talking about eating whole grains, you might think that Americans have the hang of getting enough of them into their diet — or at least know what constitutes a whole grain. But a new study in theAmerican Journal of Clinical Nutritionreveals that neither can be true.

Americans still don't get enough whole grains

For the study, researchers at the Friedman School of Nutrition Science and Policy at Tufts University tried to compare Americans' whole grain dietary intake based on different definitions of what a whole grain is.

The researchers examined how five institutions—the Dietary Guidelines for Americans (DGA), the US Food and Drug Administration (FDA), the American Heart Association, the American Association of Cereal Chemists International, and the Whole Grains Council—define whole grains. They found that everyone is slightly different.

"For example, the 2015-2020 Dietary Guidelines for Americans define whole grains as foods that contain ≥50% (by weight) of the grain or flour component as whole grain ingredients. This definition focuses only on the grain component," said study co-author Mengxi Du, MPH, RD, a graduate student at Tufts UniversityHealth. "The American Heart Association (AHA) defines whole grains as grain-rich foods with ≥1.1 grams of fiber per 10 grams of carbohydrates. This definition focuses on the nutrient content (i.e., carbohydrates and fiber) of a food."

To confuse things even further, the basic whole grain stamp you may see on packaged foods — from the Whole Grains Council — requires that a food contain only 8 or more grams of whole grain ingredients per labeled serving.

The researchers then applied all of these different definitions of whole grains to the dietary intake of nearly 40,000 adults who participated in the National Health and Nutrition Examination Survey (NHANES) from 2003 to 2018.

By any of the definitions provided, Americans are still not meeting whole grain goals. The researchers found that intake could range from 39% to 61% depending on the definition of whole grain food used.

“[American adults’] average intake remains well below the recommended amount by any definition,” Du said. "The Dietary Guidelines for Americans recommend consuming at least 3 servings of whole grains daily. Our analysis showed that in 2017-2018, the highest average consumption of whole grains in the population was 1.05 [ounce-equivalents] per day (using the AHA definition)."

Using parameters from other organizations, Americans' consumption rates were even lower. “Using the Whole Grain Council definition, the average whole grain intake in 2017-2018 among U.S. adults was 0.95 [ounce-equivalents] per day.”

That doesn't mean we haven't made progress. Du said the past few decades have seen an increase in whole grains in the American diet — but we still have a long way to go to reach three solid servings a day.

What exactly is a whole grain?

Part of the problem may be consumer confusion about what “counts” as whole grains.

“The terminology that researchers and everyday people use can be different,” said gut health nutritionist Amanda Sauceda, RDN. "For example, if you go to a restaurant and are asked whether you want a wheat bun or a white bun for your burger, the assumption is that the wheat bun is whole grain - but you don't know that for sure." Foods like corn and so-called pseudograins like quinoa cause additional uncertainty.

Despite the subtle differences between public health organizations' definitions of whole grains from a scientific perspectiveIsan ironclad definition of what makes a grain “whole” (as opposed to refined or polished).

“A grain is considered whole grain when all three parts of the kernel, including the bran, germ and endosperm, are still present in the same proportions as when the grain was growing in the field,” Du said. “Examples of whole grains include whole wheat, brown rice, barley, oats, etc.”

So what should you look for when looking for whole grains at the grocery store or when eating out?

"The average person shouldn't be bothered with various health organizations' definitions of what a whole grain consists of. The majority of these organizations are doing something that should be far too complicated for the average person," said nutritionist Carrie Gabriel, MS, RDN, of Steps 2 Nutrition. "I typically tell my customers that a whole grain contains all three parts of the kernel: the bran, the germ, and the endosperm. If a packaged food states that it is a "whole grain," that part of the food in the package must have equal proportions of all three parts of the kernel before processing."

Sauceda advised looking for a whole grain (such as whole wheat, oats, barley or brown rice) as the first ingredient in a packaged food.

“The first step is to turn over the back of your packaging to see if the ingredients list whole wheat, etc.,” she said. "That multigrain bread you bought may not be whole wheat. I know, I was surprised!"

She also suggested comparing the fiber content of different grain options and choosing the one with more.

Here's how to incorporate more whole grains into your diet

For heart health, digestive wellness, weight management, and other benefits, we would all do well to focus on whole grains. The USDA's simple rule of thumb is to try to make half of your grains whole. Achieving this ratio just requires some attention and creativity—but according to Sauceda, it doesn't have to be drudgery. “Choose one that sounds good, not one that you think you should choose,” she said. "For example, tortillas are a staple in my diet, but I'm not in favor of whole-wheat tortilla living."

Once you've identified a grit that appeals to you, give it some focused attention to become familiar with its use. "Choose a whole grain to focus on for the week and use it in different dishes," she suggested. "Perhaps you start with quinoa, a quick-cooking grain. You can have it as a simple side dish for dinner one night, simmer it with milk for a porridge the next morning, and then add it to your stuffed peppers on the third day."

You're also not limited to eating certain grains at set times of the day. "Oats are a whole grain pantry staple, but they're not reserved just for breakfast," Sauceda emphasized. "Oats can be made into a savory side dish. Try adding grated Parmesan cheese and mushrooms." Similarly, seasoned quinoa makes a tasty morning alternative to oatmeal, and brown rice can serve as the base for a pudding for dessert.

Try these other tips to improve the grains in your day:

Build snacks around whole grains. "There are tons of whole grain crackers and granola options, or try popcorn, which is actually a whole grain, instead of chips," Gabriel said. Replace half of the white flour in baking recipes with whole wheat or oat flour. Try a grain salad with brown rice, quinoa or bulgur. Choose whole grains when cooking at home and reserve refined grains for eating out. Shake oatmeal into smoothies, veggie burgers, or meatballs to add volume.

With every whole grain rice bowl or whole grain toast you get closer and closer to the recommended daily dose of whole grain products.