Eating Whole Grains

Here's Why Grains Are Good:

Grain products, such as bread, rice, pasta, oatmeal, cereal, and tortillas, are generally low in fat and provide fiber, carbohydrates, vitamins, minerals, and some phytochemicals. Most of the foods we eat are refined grains. For example: white bread, white rice, pasta, pretzels, etc. Refined grains do not contain as many nutrients as whole grains.

A whole grain is the entire edible portion of a grain. A whole grain includes three parts, each with a valuable store of nutrients:

• Bran—contains large amounts of B vitamins, minerals, and fiber
• Endosperm—houses most of the protein and carbohydrate, and small amounts of vitamins and minerals
• Germ—contains B vitamins, minerals, and some protein

White flour, which is the base of many of our foods, is made by refining whole grains. During the refining process, most or all of the bran and germ are removed. White flour that has been enriched has certain nutrients added to it: iron and some B vitamins (including folate). However, many other nutrients are lost, these include:

• Fiber
• Vitamins E and B6
• Minerals: magnesium, copper, zinc
• Phytochemicals

Whole grains are a healthier choice because the ingredients they contain can help lower the risk of many chronic diseases including heart disease, diabetes, and obesity. Soluble fiber (found in oats and barley) can lower cholesterol levels. Antioxidants, such as vitamin E, are believed to help prevent atherosclerosis and lower the risk for coronary artery disease.