Food grains contribute healthy sources of carbohydrates along with needed dietary fiber and nutrients such as B-complex vitamins and iron. Choose the whole grains instead of milled or bleached varieties to get all the nutrition of the grain kernel without additives. In general, choose grain foods with the least processing for the most healthy content.
Whole-grain Goodness
Get all the healthy goodness in any grain by choosing whole grains. MyPyramid.gov states that the whole kernel used in whole-grain foods supplies necessary dietary fiber for good digestion as well as complex carbohydrates for lasting energy. Other healthy aspects of whole grains include B-complex vitamins and iron that may be milled out of refined-grain foods.
Brown vs. Bleached
Bleaching is one of the parts of the refining process in milled grain food that can deplete the grain of healthy contents. MyPyramid.gov states that brown rice is preferable to white rice while unbleached, whole-grain flours used in breads and cereals contain the full nutrition that may be lost in the refining process of bleached flour foods. Even if bleached flour foods have been enriched with iron and B-complex vitamins, they are still likely to have less dietary fiber than whole-grain, unbleached grain foods.
Healthy Carbs
About half the daily calories in a healthy diet should come in the form of carbs. MayoClinic.com states that the healthy carbs in whole grain foods contain needed nutrition without the unneeded sodium and preservatives found in processed snacks and foods. Look for 100 percent whole grain on the food label to be sure you are getting carbs with the whole-grain healthy nutrition you need.
Vary Your Grains
As long as you choose whole grains for your bread, cereal or pasta, you will get nutrition along with fiber and needed minerals. MayoClinic.com states that a variety of whole grains such as barley, buckwheat, bulgur, millet, oatmeal, wheat and wild rice all contain healthy nutrients. They also provide needed minerals such as selenium, potassium and magnesium. Use rolled oats or crushed bran cereal in recipes that call for bread crumbs to add a healthy variety to your meals.
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