Grain products are foods, such as bread, tortillas and pasta, that are made from wheat, oats, rice, barley and other cereal grains, as defined by the U.S. Department of Agriculture. These products may be either whole-grain or refined. Refined grain is whole grain that has been subjected to a milling process to achieve a finer texture and a longer shelf life. Refinement of grain results in some deficiencies in nutrient content.
Advantage of Whole Grains
Whole grains still contain the whole kernel of the grain, which comprises the germ, the bran and the endosperm. Commonly available whole-grain products include brown rice, oatmeal and whole-wheat flour. Whole-grain products are rich in fiber and nutrients such as potassium, magnesium and selenium.
Nutrient Loss
Milling removes the germ and the bran, leaving only the endosperm. This can make grain products more palatable and give them a longer shelf life, but it also removes iron, dietary fiber and many of the B vitamins in the grain. White flour, white bread and white rice are examples of refined grain foods. Some prepared foods, including many cereals, pastries and crackers, are made from refined grains.
Health Implications
The fiber in whole-grain products has major health benefits. Soluble fiber, such as that found in oatmeal, attaches to fatty substances in the intestines and helps carry them out of the body -- reducing “bad” cholesterol and lowering the risk of heart disease, according to the Harvard School of Public Health. The sugars in fiber-rich carbohydrates break down more slowly in the body, reducing the incidence of blood-sugar spikes and dips, which are linked to health problems such as diabetes, weight problems, heart disease and ovulatory infertility. Sufficient fiber in your diet reduces your risk of digestive problems, such as constipation and diarrhea.
Considerations
Refined grains are not devoid of nutritional value. Many are enriched -- the iron and B vitamins lost during processing are added back into the refined product, according to MayoClinic.com. Choosing refined grain products with labels indicating that they are “enriched.” If you eat only whole grains, you may need to take supplementation of the B vitamin folate, which is naturally present in fruits and legumes but not in whole grains. Enrichment of the grain product does not replace the fiber that has been removed. The USDA recommends that at least half of the grains you eat every day be in the form of whole grains.
References
- MayoClinic.com; Whole Grains: Hearty Options for a Healthy Diet; July 2011
- USDA ChooseMyPlate.gov: What Foods Are in the Grains Group?
- Harvard School of Public Health; Carbohydrates: Good Carbs Guide the Way
- Harvard School of Public Health; Fiber: Start Roughing It!
- “The Journal of the American Medical Association”; Vegetable, Fruit, and Cereal Fiber Intake and Risk of Coronary Artery Disease Among Men; E.B. Rimm, et al.; February 1996
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