CHIP Tip No. 20: Get Your Whole Grains
from CHIP Clinical Manager Amy Lister, R.D.

Since the release of the 2005 Dietary Guidelines for Americans, it's clear we should be eating more whole grains. The daily recommendations call for at least three servings of whole grains. Currently nine out of 10 Americans don't meet this recommendation. Do you?

A whole grain is any grain that's in its natural "whole" state. Unprocessed wheat, corn (including popcorn!), rice, oats, barley, quinoa, sorghum, spelt and rye are all whole grains, as are more exotic varieties such as amaranth, teff and triticale.

To reap the benefits of a whole grain, eat it "as grown," which includes three parts: the bran, germ and endosperm. Each layer has beneficial health properties that contribute vitamins, minerals, antioxidants and fiber. Refining grains usually consists of removing the bran and germ, leaving only the endosperm. This process strips the grain of protein, healthy fats, multiple key vitamins and minerals, fiber and more.

The benefits of consuming grains in their natural, whole grain state have been widely researched and published. Some of the benefits include reducing the risk of heart disease, stroke, cancer, type 2 diabetes and obesity.

To ensure you're getting enough whole grains, be sure to investigate ingredients lists and food labels when shopping. Look for words like "100% whole grain" or "whole wheat" listed as the first ingredient. Be skeptical of the terms "unbleached flour," "semolina" and "degerminated" listed on the ingredient list—this indicates the grain has been stripped of some of its important elements.

The good news? The prevalence of whole grain products is on the rise as Americans begin to understand their importance. A few companies committed to making whole grains available include Arrowhead Mills, Bob’s Red Mills, Hodgson Mills, Kashi and Natural Ovens.

Whole grains are not only good for you, they're good-tasting, too. The whole grain cornbread recipe below is just one yummy example—and the perfect complement to your favorite CHIP-friendly chili on a brisk fall night.

Cornbread Chili Muffins
adapted from The New American Plate Cookbook

1 cup whole wheat flour
¾ cup cornmeal (look for stone-ground and avoid degerminated)
2 Tablespoons honey
1 Tablespoon baking powder
¼ teaspoon cayenne pepper
¼ cup egg substitute
¾ cup and 2 Tablespoons skim milk or plain soymilk
1/3 cup unsweetened applesauce
8 oz. whole kernel corn, unsalted (canned or frozen)
2 oz. diced green chilies or jalapenos
¼ cup shredded soy cheese

• Preheat oven to 400 degrees and line a 12-cup muffin tin with paper liners.
• Mix together flour, cornmeal, baking powder and cayenne. In a separate bowl, add milk, egg substitute, applesauce, honey and corn.
• Add wet ingredients to dry ingredients and stir.
• Fill each muffin cup half full. Sprinkle with half of the soy cheese.
• Divide the remaining batter evenly among the muffins. Sprinkle with remaining soy cheese and chilies.
• Bake for 20 minutes, until a toothpick comes out clean.
• Place on a wire rack to cool.
• Makes 12 muffins.

Nutritional Information per Muffin:
110 calories, .5 gram fat, 4 gm protein, 23 gm carbohydrate, 2 gm fiber, 160 mg sodium