Understanding the MyPlate Grain Recommendation
MyPlate, the USDA's nutrition guide, provides simple, actionable advice for building a healthy diet. The orange section of the MyPlate graphic represents the grains group, which includes any food made from wheat, rice, oats, cornmeal, barley, or other cereal grains. However, the central message is not simply to consume grains, but to prioritize specific types. The core recommendation is clear: make at least half of your grains whole grains.
This guideline is based on the significant nutritional differences between whole and refined grains. While both provide carbohydrates for energy, whole grains offer a more complete and nutrient-dense package. The distinction lies in how the grain is processed.
The Nutritional Difference Between Whole and Refined Grains
All grains start as whole grains, composed of three edible parts: the bran, the germ, and the endosperm.
- The Bran: The fiber-rich outer layer containing B vitamins and antioxidants.
- The Germ: The embryo of the seed, packed with B vitamins, protein, minerals, and healthy fats.
- The Endosperm: The largest part, primarily composed of starchy carbohydrates.
Refined grains, such as white flour and white rice, are processed to remove the bran and germ. This process improves shelf life and creates a finer texture but strips the grain of its dietary fiber, iron, and many B vitamins. While many refined grains are 'enriched' by adding some B vitamins and iron back, the fiber is not replaced, and other lost nutrients are not fully restored. This loss is why whole grains are nutritionally superior and are a centerpiece of the MyPlate message.
Health Benefits of Prioritizing Whole Grains
By following MyPlate's advice to make half your grains whole, you can reap several health benefits:
- Reduced Risk of Chronic Diseases: Regular consumption of whole grains has been shown to lower the risk of heart disease, stroke, and type 2 diabetes.
- Better Digestive Health: The fiber in whole grains aids in healthy digestion and can prevent constipation.
- Improved Weight Management: Fiber provides a feeling of fullness and satisfaction, which can help control calorie intake and manage weight.
- Provision of Essential Nutrients: Whole grains are an important source of vital nutrients, including B vitamins, iron, magnesium, and selenium, which are crucial for many bodily functions.
Practical Steps to Make Half Your Grains Whole
Integrating more whole grains into your diet can be a simple and delicious process. Here are some actionable tips:
- At breakfast: Swap sugary refined cereals for oatmeal, whole-grain flakes, or whole-wheat toast.
- For sandwiches: Use whole-wheat bread, rolls, or tortillas instead of white ones.
- During meals: Choose brown rice, wild rice, or quinoa instead of white rice. Opt for whole-wheat pasta in place of white pasta.
- In recipes: Use half whole-wheat flour when baking muffins, pancakes, or bread. Add cooked barley or brown rice to soups and stews.
- For snacks: Enjoy air-popped popcorn, whole-grain crackers, or granola bars.
Refined vs. Whole Grains: A Comparison
To make informed choices, it's helpful to compare the two grain subgroups directly.
| Feature | Whole Grains | Refined Grains |
|---|---|---|
| Processing | Contain the entire kernel: bran, germ, and endosperm. | Milled to remove the bran and germ, leaving only the endosperm. |
| Nutrient Content | Rich in fiber, B vitamins, iron, magnesium, selenium, and healthy fats. | Less fiber and nutrients; some iron and B vitamins are added back during enrichment. |
| Health Impact | Associated with lower risk of heart disease, type 2 diabetes, and better digestive health. | Less beneficial due to lower fiber and nutrient density; can impact weight management. |
| Examples | Whole-wheat flour, brown rice, oatmeal, quinoa, barley, popcorn. | White flour, white rice, white bread, white pasta, corn grits. |
| Texture & Shelf Life | Chewier texture, longer cooking time, and shorter shelf life. | Finer, softer texture, shorter cooking time, and longer shelf life. |
How to Identify Whole Grains
Reading food labels is essential to ensure you are truly selecting whole grains. MyPlate advises looking at the ingredient list, where ingredients are listed in order of quantity. A whole grain should be one of the first ingredients. Look for the word "whole" before the grain name, such as "whole-wheat flour" or "whole oats". Be wary of misleading terms like "multi-grain" or "100% wheat," which do not guarantee a product is whole grain. Additionally, many qualifying products will feature a Whole Grain Stamp on their packaging.
Conclusion
In summary, the main message of MyPlate regarding grains is to shift dietary patterns away from refined, less-nutritious grains toward more nutrient-dense whole grains. By aiming to make at least half of your grain intake whole grains, you can significantly increase your consumption of fiber, B vitamins, and essential minerals. This simple yet powerful directive supports improved digestive health, better weight management, and a reduced risk of chronic diseases. Making smart choices at the grocery store and incorporating whole grain alternatives into everyday meals are practical steps toward achieving this goal, helping to build a more balanced and healthy diet. For more detailed information, the USDA's official MyPlate website provides comprehensive resources and personalized recommendations.
