While the amount of whole grains you need varies depending on your carbohydrate needs, the U.S. Department of Agriculture recommends that at least half of your grain intake come from whole grains. Whole grains are better for you than refined grains because they are higher in the fiber and nutrients your body needs to be healthy.
Types of Carbohydrates
The three main categories of carbohydrates are sugar, starch and fiber. Sugar is made from simple molecules and can be found naturally in fruits and vegetables or added to food. Starch and fiber are more complex chemically, made of sugar molecules bound together. Starch typically occurs in vegetables, whole grains and legumes. Fiber is also found in vegetables, legumes, whole grains and fruits.
Amounts of Carbohydrates
The Dietary Guidelines for Americans 2010 suggest that your daily intake of calories consist of 45 to 65 percent of carbohydrates. If you eat a diet of around 1,500 calories each day, between 675 and 975 should be from carbohydrates. Furthermore, according to the Centers for Disease Control and Prevention, you should eat 14 g of dietary fiber for every 1,000 calories.
Whole Grain Amounts
Since fiber and starch should make up the bulk of your carbohydrate intake, your diet needs to contain enough whole grains. While there is no specific recommended caloric amount, whole grains are important because the nutrients found in grains are typically contained in the bran and germ of the grain kernel. The process that refines grain removes the bran and germ, taking away most of the nutrients, including the fiber.
Sources of Whole Grains
Good sources of whole grains include brown rice, bulgur, oatmeal, quinoa and sorghum. In addition, some types of grains that are typically milled and refined can be found whole, including barley, cornmeal and rye. You can frequently find products normally made from refined grains made with whole grains instead. These products can include pasta, crackers, cereal, bread and tortillas. When shopping, check the label, which should tell you if the product is made with whole or refined grains.
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