Grains have formed the foundation of the original U.S. Department of Agriculture Pyramid, the revised MyPyramid and 2011's MyPlate. The focus on grains as a healthy food choice is for good reason. Grains are an excellent source of dietary fiber, complex carbohydrates and B-vitamins. All grains are not created equal, however. Whole grains contain a number of nutrients that propel it head and shoulders above refined grains.
Background
According to the Whole Grain Council, whole grains contain all of the important parts of the original grain plant. Refined grains -- due to processing -- are missing one or more constituents of the grain plant. Grains that compensate for the lost nutrients are considered whole grains, the Whole Grain Council notes. Common whole grain foods include whole wheat, oats, buckwheat, rye, brown rice and wild rice.
Dietary Fiber
Dietary fiber is a crucial aspect of a healthy diet. Fiber is a carbohydrate that can't be absorbed by your body. Fiber helps promote healthy digestion, limits blood sugar spikes and keeps tabs on appetite, MayoClinic.com reports. The fibrous part of the grain -- the bran --is removed during processing of refined grains, however. Whole grains typically contain more dietary fiber than their whole grain counterparts. Particularly fiber-rich whole grains include oats, quinoa, millet and buckwheat.
Micronutrients
Micronutrients are nutrients -- including vitamins and minerals -- that your body needs in small amounts. The majority of a grain's micronutrients are found in a part of the plant known as the endosperm. As with bran, the endosperm is removed during the refining process. According to the Center for the Science in the Public Interest, whole grains are typically richer in vitamins such as riboflavin, thiamine, iron and folate. Many refined grains are fortified to add back the nutrients lost during processing. Opt to check the label to see which grain product that you're about to purchase has the most micronutrients.
Glycemic Index
The glycemic index measures how much a carbohydrate-rich food causes blood sugar levels to rise. Foods with a high glycemic index result in large and rapid rise in blood sugars while low glycemic index foods tend to only moderately impact blood sugar levels. Whole grains are generally lower in the glycemic index than refined grains, reports the July 2002 issue of the "American Journal of Clinical Nutrition." The paper adds that diabetics that switch from high glycemic index refined grains to low glycemic index whole grains improve blood sugar control.
References
- Whole Grains Council: Definition of Whole Grains
- Center for the Science in the Public Interest: The Whole Grain Guide
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- "American Journal of Clinical Nutrition"; Glycemic Index, Glycemic Load, and Risk of Type 2 Diabetes; Walter Willet et al; July 2002
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