Grain foods provide protein, complex carbohydrates and many essential nutrients to the human body. We know them as whole foods, part of a healthy diet, when the grain is left intact. When the outer bran and kernel are removed, the refined grain carries a lower nutritional value.
Both types of grain foods may contribute significant amounts of fiber, selenium, potassium, magnesium, calcium, iron, B vitamins and more to your diet. The United States Department of Agriculture (USDA) recommends that Americans consume half of their daily grain requirement (half of 3 ounces, or 1.5 ounces) in the form of whole, or unrefined, grain.
Sources
Grain foods are the seeds of grasses. Those that are most commonly available in the U.S. are wheat, rye, oats, barley, corn, rice and millet. You may eat them in breads, crackers, pretzels, cereals and noodles, or serve them whole as side dishes, such as rice, or snacks, such as popcorn. Grain-based drinks, such as ales and nonalcoholic beers, are popular, but not significant sources of nutrients other than a little protein and calcium.
Corn and egg-enriched breads have the most protein and calcium, followed by whole wheat and rye. For a morning addition to a healthy diet, choose whole-foods cereals such as wheat or oat, rather than sugary, refined corn flakes or puffed rice cereals.
Whole Grain
Fiber is a valuable component of whole foods, necessary to human bowel function and overall equilibrium. The body's ability to excrete toxins and other waste is as essential as its ability to absorb nutrients.
Get enough fiber for a healthy diet by choosing the right grains. Use whole grain cornmeal, rye flour, wheat flour, cracked wheat, oats and millet in homemade breads. Read the nutrition facts on store-bought loaves, tortillas, pitas and pastas to determine whether they contain whole grains. (Cracked wheat is a whole grain; the wheat seed is cracked into pieces rather than ground into flour.) Breads labeled "multigrain" may in fact use multiple refined flour ingredients.
Refined Grain
The difference between whole and refined grain foods lies in their tastes and textures and in their nutritional values. For instance, wheat flour made from refined seeds and often bleached---resulting in what is commonly called "white" flour---has about the same calorie count as whole wheat, but less than half the protein and fiber.
Brown rice or pasta has more protein, fiber, calcium and other minerals and vitamins than "white" rice or pasta. Choose tortillas or noodles made with corn or spinach for a nutrient boost. Stick to your healthy diet by choosing whole wheat over white pitas, tortillas, couscous, crackers and bagels.
