Grain foods are an important component of a healthy diet, as they supply complex carbohydrates and fiber with little fat and no cholesterol. Foods from this food group also provide B vitamins and can be a low-cost way to meet caloric needs. When choosing grain foods, select items made with whole grain when possible, over refined grain products. You can find whole grains by reading the ingredients list for "whole wheat," "whole grain rye" or "whole oats."
Wheat
Food made from wheat include most breads, bagels, pitas and wraps. Also, wheat flour is used to make baked goods, such as cookies, cakes, pastry and brownies, but these are less nutritious choices due to their high fat and sugar content.
Wheat is also sold as intact grains that can be cooked into side dishes similar to rice. It is often called wheat berries in this form. Cracked wheat and bulgur are similar foods, though the kernels are broken into pieces.
Oats
Oats are commonly eaten as oatmeal, a hot cereal which is made by boiling rolled oats in water or milk. Oats are sold in slightly different forms, which cook in different time frames: "old-fashioned" oats are rolled thicker, and take about five minutes to boil until done. "Quick" oats are thinner, and take one minute to cook. "Instant" oats are the finest, and can be cooked by the addition of boiling water. While these can create different cereal textures, note that all of these products are whole grain, and provider similar nutrients.
Oat bran is sold separately as a baking ingredient, and for preparation as a hot cereal. Many types of cold cereals are made with oats, too.
Rice
There are many varieties of rice, including basmati rice, jasmine rice and arborio rice. Each kind has unique flavor, texture and grain shape. Short grain, medium grain and long grain rice are all widely available, and rice foods can be further differentiated by whether the rice is polished or not. Polishing rice removes the outer covering, called the bran, and creates white rice. Rice that is unpolished, or brown rice, is richer in iron, niacin, folic acid and thiamin than white rice. Worldwide, far more white rice is consumed than brown rice.
Rice is used is specialized food products for people with Celiac's disease, also known as gluten intolerance. Rice pasta, rice crackers and rice cereals can all be eaten by people who cannot tolerate wheat or oats due to the gluten, a protein found in these grains. Rice milk is also sold as an alternative to dairy or soy milk.
Other Grain Foods
Some grains which are lesser known include barley, amaranth, farro, teff, quinoa, spelt, kamut and buckwheat. With all grain foods, choosing items made from whole grains, rather than refined, will provide the most nutrients. You might see these grains as ingredients in cereals, breads or pastas. You can buy these grains from bulk bins in many health food or specialty food stores for cooking at home, too. Any of these grains can be boiled for pilafs, added to soups or stuffing, or cooked as hot cereals.
Member Comments