Enriched Grains

• Enriched grain products are typically identified as “white” breads or pastas. They are made using flour milled from only the grain’s endosperm (versus the whole grain). These foods are enriched with niacin and iron in the same proportion as is found in the whole kernel. They are also fortified with folic acid, thiamin and riboflavin in twice the amount found in whole grains.

• The essential B vitamins contained in enriched grains help maintain a healthy nervous system and increase energy production, which may help lower cholesterol. Enriched grains are also Americans’ primary source of folic acid, which is shown to reduce specific types of neural tube defects. Fortification has contributed significantly to the 36 percent drop in neural tube defects from 1996 to 2006, making it one of the top 10 greatest public health achievements in U.S. history, according to the Centers for Disease Control and Prevention.

Whole Grains

• Whole grain food products contain flour milled from the whole grain kernel – the bran, germ and endosperm. Whole grains are naturally low in fat and are a good source of fiber. They also contain important nutrients like selenium, potassium and magnesium, which collectively may help boost immunity, lower blood pressure and prevent heart disease and some forms of cancer.

• Current dietary guidelines call for at least half of grain consumption to come from whole grains.

Gluten

• Gluten is a protein found in wheat, rye, barley and sometimes, through cross-contamination, oats that provides elasticity in bread products. Gluten flour is often mixed into flours that have less protein content in order to make better quality bread.

• Wheat gluten isn’t bad – in fact, it’s essential to making many of the great wheat products available today. However, an estimated 1 percent of the population has celiac disease, which is also known as gluten intolerance, and an additional 6 percent are thought to be gluten-sensitive.

• Gluten intolerance is different from an allergy and can be diagnosed by a doctor. Those who are gluten intolerant cannot eat gluten-containing products because the protein damages the lining of their small intestines. Everyone else – 93 percent of us – can consume gluten without concern.

• More information about gluten intolerance from the Wheat Foods Council is downloadable here.

Serving Size

• The optimal number of grain servings for an individual depends on sex, age and activity level. On average, the U.S. Department of Agriculture recommends that individuals should aim to have a bit more than a quarter of their typical plate made up of grains. Everyone should aim to get at least half of their daily grain consumption from whole grains.

• Learn more about USDA’s MyPlate nutrition recommendations here