What Grain Foods to Avoid

Grain foods make up a large part of what many people eat. This is not necessarily a bad thing, as long as you choose more healthful grain options. While you don't have to totally avoid any grain-containing food, you should limit your consumption of certain types of these foods for better health.

Whole vs. Refined vs. Enriched

Whole grains are the best type of grain to consume. These grains still contain their bran and germ, which processing removes from refined grains. Without the bran and germ, grains contain less fiber and fewer vitamins and minerals. Enriched grains are refined grains that have some of the vitamins and minerals added back to them, but not all of them and not in the same amounts as found in the whole grain.

Risks of Eating Refined Grains

Many refined grains are low in fiber, and some refined grain products, especially baked goods, are also high in sugar or fat. Eating only or mostly refined grains increases your risk for certain cancers and for visceral adipose tissue, a type of fat that may increase your heart disease risk. Eating whole grains instead of refined grains may decrease your risk for diabetes and obesity.

Options

You can find whole-grain versions of many grain products. Switch to these when possible. Try other less well-known grains, such as quinoa, millet and bulgur, to increase the variety in your diet. Should you decide to eat a refined grain product, try to pair it with something that is high in fiber, such as beans, fruits or vegetables, to make your overall meal more healthful.

Considerations

It can sometimes be difficult to determine whether a product is made from 100 percent whole grain. Read the label, making sure the first grain listed is a whole grain or that the package says "100 percent whole grain," not just "whole grain." Keep in mind that whole-grain versions of junk foods are not really much more healthful than versions made with refined flour. Limit your consumption of these products, making most of your grain options those that are low in sugar and fat.