Although some believe carbohydrates are detrimental for dieting, carbohydrate-rich foods, such as grains, are beneficial for a variety of health goals. Grains come in a variety of forms -- bread, rice and pasta, for example -- but many different types of grains share some common characteristics, many of which can make these foods good for you.
High Carbohydrate Content
Grains tend to contain high levels of carbohydrates; a 2 oz. serving of whole-wheat penne pasta contains 41 g of carbohydrates, while 1 cup of brown rice provides 37 g of carbohydrates. Carbohydrates are your body's primary source of energy, so high-carbohydrate foods, such as grains, are beneficial for athletes.
High Fiber Content
Whole grains are beneficial because they tend to be rich in fiber; a 2 oz. serving of whole-grain penne provides 6 g of this nutrient. Fiber is essential for proper health because it aids in digestion, helps keep your blood sugar levels stable and promotes feelings of fullness, which can be helpful for weight management.
Low in Fat
Grains tend to be low in fat, and unlike animal products, such as beef and dairy, grains tend to contain no saturated fat. While your body does need some fat for good health, eating foods rich in saturated fat may increase your risk of cardiovascular disease. The American Heart Association suggests limiting saturated fat intake to just 16 g each day to limit your risk of cardiovascular disease. A 1-cup serving of brown rice has 1 g fat.
Low Glycemic Index Rating
Whole grains tend to have a low glycemic index rating, while refined grains generally have a higher number. The glycemic index measures the impact that foods have on your blood sugar levels; the higher the rating, the bigger the impact. Wide swings in your blood sugar levels can lead to fatigue and hunger. Additionally, research published in "The Journal of Nutrition" in June 2011 found that eating foods with lower glycemic index ratings encourages improved weight loss compared to higher glycemic foods.
References
- LIVESTRONG.COM MyPlate: Calories in Penne Pasta (Barilla)
- LIVESTRONG.COM MyPlate: Calories in Brown Rice (Birds Eye)
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- American Heart Association: Know Your Fats
- The GI Diet Guide: High, Medium and Low GI Foods
- "The Journal of Nutrition"; Decreases in Dietary Glycemic Index Are Related to Weight Loss Among Individuals Following Therapeutic Diets for Type 2 Diabetes; G.M. Turner-McGrievy, et al.; June 2011
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