Whole grain foods are a recommended addition to any diet and they provide healthy carbohydrates. The Centers for Disease Control and Prevention, or CDC, recommends following a diet plan that includes obtaining 45 to 65 percent of your daily calories from carbohydrates. Because of the minimal processing involved in whole grain foods, their fiber content remains intact and is available to provide an array of health benefits.
Definition
Grains come from the seeds of grasses and are a source of dietary carbohydrates. Whole grains have not been refined, so they tend to have a higher fiber content than refined grains. This is the case because the milling process used to refine grain removes the outer bran and germ layers, which contain the majority of the fiber that grains provide. The milling process also removes many of the beneficial nutrients, such as selenium and magnesium, that are present in whole grains.
Options
There is a wide variety of whole grains available for consumption. Whole wheat is one of the most well known and without losing any of its fiber or nutrient content can be processed into whole wheat flour, wheat berries, cracked wheat, also called bulgur, and wheat germ. Whole oats are available as oatmeal or as rolled or steel-cut oats. Other whole grains include brown rice, quinoa, barley, buckwheat, popcorn, amaranth, wild rice and millet.
Fiber Content
The fiber in whole grains is mostly insoluble fiber, which is the type that passes through the digestive system intact, bulks up stool and contributes to intestinal health. Oats are the exception, because they have a higher level of soluble fiber, which is the type that lowers blood cholesterol levels. All whole grains are high in fiber overall. A half cup of 100 percent wheat bran cereal contains 12g of dietary fiber, one cup of oat bran has 5.7g of fiber, and one cup of brown rice contains 3.5g of fiber. Products made with whole grains, such as whole wheat pasta, should contain 3g of fiber or more per serving.
Recommendations
The Food and Nutrition Board of the Institute of Medicine recommends that adult women between 19 and 50 years old get 25g of fiber a day and men between 19 and 50 get 38g. Most people get far less fiber than is recommended and eating whole grains is an easy way to increase your intake. Adding whole grains at breakfast is an easy way to boost your daily consumption of fiber, since many hot cereals and ready-to-eat cereals are made with whole grains.
Alternatives
Whole grains are not the only source of dietary fiber. Vegetables, fruits and legumes tend to contain high levels of fiber, although they tend to have more soluble fiber. Good sources of fiber other than whole grains include artichokes, prunes, lentils, kidney beans, raspberries, spinach and almonds. Eating a diet that includes a variety of whole grains, fruits, vegetables and legumes can help ensure a proper mix of fiber types that will provide beneficial vitamins, minerals and phytochemicals.
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