Grains, which are foods made from wheat, rice, oats, cornmeal and other cereal grains, are an important part of a healthy diet. They are a rich source of carbohydrates and are classified as either refined grains or whole grains. Whole grains are a healthier and more nutritious carbohydrate, because unlike refined grains, they have not undergone extensive processing, which removes vital nutrients. Whole wheat flour, bulgur, brown rice, oatmeal and quinoa are examples of whole grains.
Composition
Whole grains contain the entire grain kernel, which includes three layers called the bran, endosperm and germ. The outermost layer is the fibrous bran, which protects the inside of the kernel; on the interior, the starchy endosperm provides energy for the vitamin- and mineral-rich germ. Since all layers are intact, whole grains are rich in fiber, vitamins, minerals, plant enzymes and other phytochemicals.
Vitamins and Minerals
There are many important vitamins and minerals in whole grains. For example, B vitamins, like riboflavin, thiamine and niacin, are required to metabolize energy and maintain a healthy nervous system. Folate or folic acid, also a B vitamin, is important in preventing neural tube defects during pregnancy. Minerals like iron are essential to red blood cell formation; magnesium helps build bones and releases energy from muscles; and selenium protects cells from oxidation.
Daily Intake
The amount of grains you need to eat depends on your age, sex, and level of physical activity. Although Americans consume a lot of grains, their diets are lacking in whole grains. The U.S. Department of Agriculture suggests that at least half of all the grains you eat should be whole grains. Children age 2 to 3 and 4 through 8 need three and five servings of whole grains, respectively. Five servings of whole grains are also required for girls age 9 to 13 and women over 51, while females age 14 through 50 need six servings. Boys age 9 to 13 and men over 51 need six servings of whole grains; males between the ages 14 and 30 need eight servings, and men 31 through 50 require seven servings.
Disease Prevention
Consuming whole grains has several health benefits. For example, fiber-rich whole-grain foods aid in digestion and reduce and prevent constipation. Soluble fiber also decreases your risk of developing heart disease because it lowers low-density lipoprotein cholesterol, which contributes to plaque buildup in the arteries. Whole grains help manage your weight by making you feel full longer and do not rapidly increase insulin levels in diabetics.
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