Whole grains are a healthy food option for almost everyone. Grains provide vitamins, minerals and antioxidants that are essential for good health. Whole grains are low in fat and a good source of dietary fiber. There are a variety of nutritious whole grain foods sold at your local grocery store.
Definition
Whole grains contain the entire grain, which includes the inner germ, the endosperm and the outer bran layer. In contrast, refined grains have their germ and bran layers removed during processing, and resulting in foods such as white flour and white rice. Examples of whole grains include whole wheat, bulgur, bran, barley, wild rice, whole oats, buckwheat and quinoa.
Benefits
Consuming whole grain foods regularly is a nutritionally ideal choice for promoting health and reducing your risk for disease. Whole-grain consumption can reduce your risk for coronary heart disease by reducing blood cholesterol levels. In addition to promoting heart health, the fiber found in whole grains may reduce constipation and promoting regularity. Dietary fiber helps you maintain a healthy weight because it can make you feel full while eating less. Whole grains contain B vitamins and minerals such as iron, selenium and magnesium.
Foods
Whole-grain flours are used as cooking ingredients. Other whole-grain foods include popcorn, oatmeal, brown rice, whole-wheat pasta and whole-grain breads and rolls. Products with whole-grain ingredients include breakfast cereals, muffins, waffles and crackers. When reading food labels, look for "whole grain" as the first ingredient. Many whole-grain products also have an American Heart Association Whole Grain food label or stamp that makes them easy to identify.
Recommendations
Grain recommendations vary depending on factors such as age, gender and total calorie needs. Consult a registered dietitian to find out your exact nutritional requirements. An individual who eats a 2,000 calorie daily diet should consume six to eight servings of grains and 25 g of dietary fiber daily. A typical serving is one slice of whole-grain bread or a half cup of whole-grain cereal.
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