Grains, such as wheat and oats, are among the healthiest of all the foods to eat, but not all grain products are the healthiest of grain foods. For instance, many foods include white flour, a refined wheat product with compromised nutrient content. When you eat foods with lowered nutritional value, you must eat more of other foods to gain the additional nutrients that your body needs in a day. The higher intake of calories can result in weight gain and related chronic diseases.
Significance in Your Diet
Grain foods, especially whole-grain types, make significant contributions of beneficial fiber, protein, magnesium, iron, several B vitamins and other minerals and vitamins. In general, they contain little fat, most of it unsaturated and no cholesterol. This presents a nutritional profile that supports your physical health and aids in weight control. Because grain foods should make up the bulk of your diet, it's important to choose nutritious items that make full use of their calorie allowance. The primary value of grains is in their soluble and insoluble fiber.
Less-Beneficial Refined Grains
Examples of refined-grain products include breads, buns, pancakes, crackers, noodles, cookies, cakes and tortillas made with white flour, as well as white rice, which has had its outer husk removed. This reduces the amount of dietary fiber in grains. Even though refined products may be enriched with iron and B vitamins, their reduced-fiber contents defeat the purpose of grain foods in your diet, to some extent. If you consume a lot of refined grains, your intake of fiber may be lower than the FDA-recommended daily value of 25 g.
Nutritious Whole Grains
To avoid a fiber deficiency that can put your digestive and heart health at risk, the USDA recommends selecting whole-grain foods for at least half of your daily six to eight servings. Choices include brown rice, wild rice, whole-wheat breads and pastas, rye crackers, cooked bulgur, barley, oatmeal and ready-to-eat cereals.
Healthiest Grain Foods
Among the most nutrient-dense grain foods are fortified whole-grain cereals, oatmeal and bulgur, a form of whole wheat that is cooked and eaten like rice. The strong fiber contents of these products help you to achieve your daily fiber values and fill you up on fewer calories than other foods. High-fiber diets have been associated with less risk for coronary heart disease, diverticulitis and constipation. The fiber benefit and promotion of a healthy weight also reduces your chance of developing type 2 diabetes.
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