A new study tracking eating habits between 2003 and 2018 finds we're not eating enough whole grains — even though we're eating more than we ever have — despite not knowing exactly what a whole grain is.

The confusion may be because organizations like the Food and Drug Administration and the American Heart Association and industry groups like the Whole Grains Council have different criteria on what makes a food a whole grain.

The study was published in The American Journal of Clinical Nutrition last month. A grain is "whole" when it contains all three parts of the original kernel: bran, endosperm and germ. Bran is the fiber-filled outer layer of a grain kernel that is full of B vitamins and minerals. The endosperm is a starchy carbohydrate middle layer with some proteins and vitamins. And the germ is a nutrient-packed core with vitamins, healthy fats and other beneficial compounds.

Barley, brown rice, millet, oatmeal, wheat, rye, corn and spelt are all common whole grains. (Quinoa and buckwheat are technically seeds but are often classified as whole grains in diets.)

Whole wheat — including whole wheat flour — counts as a whole grain because it contains the three components, but white flour doesn't count because it is milled in a way that removes the wheat bran and germ.

The new study, which analyzed survey data from nearly 40,000 adults, found that most people consumed 25% to 40% of the daily recommended amounts. The Dietary Guidelines for Americans recommend that at least half of the total grains we consume each day should be whole grains —whole wheat bread, oatmeal or popcorn. But what makes things difficult is that a food labeled "whole grain" isn't required to be 100% whole grain, nor does the label have to tell how many whole grains are provided. The same is true for "whole wheat": it means the product contains some.

If you're trying to boost your whole grain intake, go for whole grains as the only ingredient such brown rice or oats, choose foods with the highest amounts of fiber and look for foods that list whole grains or whole wheat first in the ingredient list.

More whole grains — however they're defined — is a great goal for 2023.

Q and A

Q: What are healthy habits to help prevent prediabetes and diabetes?

A: Forming healthy habits is the key to beat back diabetes. Here are five to start the New Year. Start each day with breakfast; choose better beverages (like water); limit portions; swap whole grains and fiber for processed; and eat more fruits and vegetables. In addition, cook at home; eat less meat (you don't have to give it up entirely); plan your meals; skim the fat and move more to stress less. Good nutrition isn't hard — it's all about making better choices.

RECIPE

If you're having family or friends in over the holidays, here's a good one from the "Eat to Beat Diabetes" cookbook. You can make it up to 24 hours ahead.

FARMER'S CASSEROLE

Servings: 6

Nonstick cooking spray

3 cups frozen shredded hash brown potatoes

1/4 cup shredded Monterey Jack cheese with jalapeno peppers or shredded cheddar cheese

1 cup diced Canadian-style bacon or cooked breakfast sausage

1/4 cup sliced green onions

1 cup refrigerated or frozen egg product, thawed, or 4 eggs, lightly beaten

1 1/2 cups skim milk

1/8 teaspoon salt

1/8 teaspoon black pepper

Preheat oven to 350 degrees F. Coat a 2-quart square baking dish with cooking spray. Arrange hash brown potatoes evenly in the prepared dish. Sprinkle with cheese, Canadian bacon and green onions. In a medium bowl, whisk together eggs, milk, salt and pepper. Pour egg mixture over layers in dish. Bake, uncovered 40 to 45 minutes or until done. Let stand 5 minutes before serving. To make ahead, prepare as directed but don't bake. Cover and chill up to 24 hours. Bake for 50 to 55 minutes. Serves 6.

Per serving: 222 calories; 16 grams protein; 24 grams carbohydrate; 7 grams fat (4 grams saturated); 2 grams fiber; 4 grams sugars; 527 milligrams sodium.

Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at www.creators.com.

Photo credit: realworkhard at Pixabay