Science-based dietary guidelines, such as those recommended by the U.S. Department of Agriculture, are comprised of five basic groups including fruits, vegetables, whole grains, dairy products, and the meat/ beans category. Grains are found in breads, pastas and cereals and are further divided into two categories: whole grain, which contains the entire grain kernel; and refined, which destroys the whole grain kernel, leaving the grain seed significantly lower in nutritional value. Oats, whole wheat, whole corn meal and brown rice are but a few types of whole grain.
Whole Wheat
There are many forms of wheat including rye, bulgur, spelt and wheat berries. Two main forms of wheat consist of durum, which is used in the preparation of pasta, and bread wheat which is used for most other whole-wheat products. Wheat contains gluten which helps produce the chemical reaction that causes bread to rise. Consuming whole wheat, like oats, is shown to lower blood pressure and the risk of stroke, reduce inflammatory disease, reduce the development of type-2 diabetes and to help maintain weight control. Be sure to check the ingredients on labels. Careful interpretation of food labeling is encouraged when shopping for whole-wheat products. Ensure that the first ingredient listed is whole wheat.
Oats
Oats don't become damaged during processing; the whole grain kernel remains intact along with the fiber content, making this whole grain a valuable asset to your daily diet. Oats may be served in the form of hot or cold cereal, breads and muffins and are even found in cosmetic products due to its anti-itch properties. Studies have reported that adding oats to the diet reduces blood pressure, insulin sensitivity, cholesterol and help with weigh control, according to the Whole Grains Council.
Brown Rice
Rice comprises 1/2 of the total calories to 1/2 of the world population, according to the Whole Grain Council. Rice is gluten free. Brown rice -- as opposed to white -- contains high concentrations of vitamins, minerals and fiber. The health benefits of eating brown rice include modification of cholesterol and blood pressure levels; sprouted rice has been shown to contain allergy fighting properties as well, according to the Whole Grains Council. Wild rice is actually not a rice but a semi-aquatic grass grown at depths of 2 to 4 feet in river beds and lakes.
Whole Corn Meal
Corn hasn't always been included in the healthy whole-grain category because it was used extensively as animal feed and for producing alcohol. Lately, scientists have recognized corn that hasn't been degerminated as a healthy food choice that provides high levels of Vitamin A, antioxidants and carotenoids. Corn doesn't contain gluten, creating an alternative to gluten-sensitive people who must restrict intake of wheat products. Fresh corn is considered a vegetable while dried corn, including popcorn, is considered a grain. When eaten with beans, corn contributes amino acids that form a complete protein and has historically been used as a primary staple food for centuries.
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