Whole-grain foods include breads, cereals, muffins, pasta, pancakes and any other foods made with whole-grains and whole-grain flours. Whole grains retain the germ and bran components of the grain, which contribute important nutrients and fiber to the diet, whereas refined grains lose the germ and bran during the milling process.
Features
Whole-grain foods are natural sources of vitamins A, E and B6 and the minerals selenium, zinc, copper and iron. They also supply both soluble and insoluble forms of fiber.
Effects
The soluble fiber in whole-grain foods help reduce blood cholesterol, while insoluble fiber helps maintain gastrointestinal and bowel health. The vitamins and minerals in whole-grain foods protect good health and fight disease.
Types
Brown rice, whole oats, whole-wheat, whole-grain barley, whole-grain rye and any other grains used in an unmilled form are all important sources of whole-grain nutrition.
Identification
Check the ingredients list on food packaging to be sure the word "whole" is used in front of the grain, as in "whole wheat," "whole oats" or that the name of the food includes the words "whole grain."
Misconceptions
A product marked "multigrain" is not necessarily made with whole grains and won't necessarily confer the same health and nutrition benefits of a whole grain food.
Member Comments