Enjoying at least three one ounce-equivalents (totaling 48 grams) of whole grains daily may offer certain health benefits.1,2

But if you want the whole story, here's an important news flash...

The fiber in whole grains may be the main driver for many of these health benefits, including reduced risk for heart disease and type 2 diabetes, better weight control and better management of metabolic syndrome—a condition associated with increased risk for heart disease and type 2 diabetes.2-5

Fiber's influence makes sense when you consider the makeup of a whole grain compared to a grain that's been "refined."

Both whole grains and refined grains contain the endosperm, which doesn't contribute significant amounts of fiber, vitamins, minerals or antioxidants. What makes a whole grain "whole" are the bran and germ components where the "powerhouse" nutrients are stored. Maybe that's why some nutritionists call bran the "heart of whole grain"—even though it's really the outer layer!

Click here to see inside a whole grain kernel.

But there's even more to the whole grain story...

Did you know that not all whole grains are good sources of fiber?

That's why it's important to be "in the know" about how to choose whole grains that also are a good source of fiber.

"Flip for fiber" to maximize benefits from whole grains

Nine out of 10 people don't get recommended amounts of fiber.6 Whole grains and foods made with whole grains contain varying amounts of fiber, so don't automatically count on them for the fiber you need.

To maximize benefits from whole-grain foods, make sure to "flip for fiber"—simply flip the package to read the Nutrition Facts panel and check how much fiber a serving provides.

Pick products most often that list a whole grain as the first ingredient and that are a good or excellent source of fiber. A "good source" is at least 3 grams, or 10% Daily Value, per serving. An "excellent source" is at least 5 grams, or 20% Daily Value, per serving.

References:
1. Dietary Guidelines for Americans, Department of Health and Human Services (HHS) and the Department of Agriculture (USDA), 2005.
2. The Report of the Dietary Guidelines Advisory Committee on Dietary Guidelines for Americans, 2005. Part D. Science Base, Section 6: Selected Food Groups; Fiber and the Observed Protective Effect of Whole Grain.
3. Whole Grain Intake and Cardiovascular Disease, and Whole Grain Intake and Diabetes: A Review. Life Sciences Research Office (DeMoura, F. ed.), 2008.
4. Cho et al. Consumption of fiber is associated with lower body weight measures in US adults: NHANES 1999-2004, Experimental Biology Poster, 2009.
5. O'Neil CE, Nicklas TA, Cho SS. Fiber consumption and metabolic syndrome in adults: Results from NHANES 1999-2004. Experimental Biology poster, 2009.
6. Mosfegh A, Goldman J, Cleveland L. 2005. What We Eat in America, NHANES 2001-2002. Usual Nutrient Intake from Foods as Compared to Dietary Reference Intakes. US Department of Agriculture, Agricultural Research Service.