Grains and grain products consist of wheat, oats, rice, corn, and other grains and products made from them. Grains are divided into two categories: whole grains and refined grains.
Whole grains are generally considered more nutritious than refined grains because they have a higher fiber content and many health benefits.
Whole grains should be prioritized over refined grains because they help promote blood sugar control, digestive health, and satiety, but you don't need to avoid refined grains completely to maintain optimal health.
The grain kernel consists of three parts: germ, endosperm, and bran. Whole grains are grains that contain all three parts of the grain kernel. The bran and germ contain important nutrients such as fiber, B vitamins, and magnesium, making whole grains more nutritious than refined grains that have had the germ and bran removed.
Examples of whole grains include brown rice and whole oats. Whole grain products include whole wheat flour and whole grain pasta.
In the United States, products that qualify as whole grains must contain 100% of the original grain kernels. Products labeled whole grain, such as flour or cereal, must contain at least 8 grams of whole grains per 30 grams of product.
Whole grains contain much more fiber than refined grains. That's because most of the fiber in grains is found in the bran, or outer layer of the grain kernel. Whole wheat flour contains up to 600% more fiber than refined white flour.
Fiber helps slow digestion, supports satiety, and promotes healthy blood sugar control. It also helps the body maintain cholesterol levels and is important for digestive health as it helps reduce constipation and promotes a balanced intestinal environment.
Whole grains may benefit your health in several ways, including protecting against chronic health conditions and obesity. Studies have shown that people who follow a diet rich in whole grains have a lower risk of developing certain diseases, such as heart disease, some cancers, and type 2 diabetes. People who eat whole grains appear to have a lower risk of developing obesity and gaining weight over time compared to people who eat refined grains.
Refined grains and refined grain products include white rice, white bread, white flour, and crackers, pasta, and cookies made using white flour.
Refined grains have fewer nutrients than whole grains because they are milled, a process that removes the bran and germ. Although the milling process creates grains with a longer shelf life and better texture, it also removes important nutrients such as iron, B vitamins, and fiber.
Some refined grain products are rich in certain vitamins and minerals, such as folic acid and iron, making them more nutritious than unrefined grains. However, no fiber is added back to refined grain products. Because of this, people who rely on refined grain products may consume less fiber, which can affect many aspects of their health, including blood sugar control, blood lipid levels, and weight.
Studies have shown that people who follow a diet high in refined grains are at higher risk of developing certain health conditions, such as obesity and metabolic syndrome, a set of conditions including high blood sugar and high blood pressure that increase the risk of heart disease.
Refined grains contain less fiber, which makes them less filling than whole grains and easier to overeat. This may be why people who eat more whole grains are less likely to become obese than people who eat more refined grains.
Whole grains are generally more nutritious than refined grains because they provide more fiber and are naturally higher in certain vitamins and minerals.
Below is a nutritional analysis comparing 1 cup of cooked brown rice, which is considered a whole grain, to the same serving of nutrient-dense uncooked white rice.
Brown rice | white rice | |
calorie | 218 | 169 |
protein | 4.52 grams (g) | 3.52g |
fiber | 3.51g | 1.74g |
folic acid | 2% of Daily Value (DV) | 0% of DV |
thiamine | 17% of DV | 3% of DV |
steel | 6% of DV | 1% of DV |
magnesium | 20% of DV | 2% of DV |
zinc | 11% of DV | 6% of DV |
White rice, also called a refined grain, has been processed to remove the bran and germ from the grain kernel. This results in a product that is less nutritious and less filling. It is low in protein, fiber, B vitamins such as folate, and minerals such as magnesium, zinc, and iron.
Concentrated white rice, as well as other concentrated refined grain products such as white flour, have nutrients, including folic acid and iron, added back during processing. Studies have shown that concentrated refined grain products, such as ready-to-eat cereals, help American children and adults meet their daily needs for several essential nutrients, such as iron.
One cup of fortified white rice can contain 15% of your daily value for iron and over 40% of your daily value for folic acid. These nutrients are commonly underconsumed by American adults and children. Therefore, concentrated refined grains may help increase your intake of some nutrients.
Whole grains are much more nutritious than their refined counterparts and provide higher levels of fiber, health-promoting antioxidants, and a variety of vitamins and minerals. It has been shown to benefit your health by preventing common health conditions such as heart disease, colon cancer, and type 2 diabetes.
Refined grains have been linked to increased health risks, including metabolic syndrome and poor blood sugar control.
Fortified refined grains have been shown to help children and adults meet their daily needs for certain nutrients, such as iron. Occasional consumption does not have significant health effects. However, regular consumption of refined grain products, such as cakes, sweet cereals, and cookies made with white flour, may contribute to health risks such as high blood sugar and weight gain.
Just because a product is considered whole grain doesn't necessarily mean it's a nutritious choice. For example, cookies made with whole grain flour are higher in fiber but still high in calories and sugar. Another example is whole grain cereals, which may be packaged with added sugar, depending on the type.
Grains are considered a type of carbohydrate, one of the three macronutrients your body needs every day. Carbohydrates are important for your health, but carbohydrate needs depend on many factors, such as body weight, activity level, and blood sugar control.
In general, adults are advised to consume 45 to 65 percent of their daily energy needs in the form of carbohydrates such as grains, starchy vegetables, beans and fruits. However, it is important to note that there is no ideal carbohydrate intake level and that some people may find success with a low-carb diet.
Whole grains are an example of a nutritious carbohydrate choice. The USDA recommends that at least half of your daily grain intake come from whole grains. Unfortunately, most Americans consume a lot of grain products, but most of them are in the form of refined grains.
Choosing more whole grain products and other healthy sources of carbohydrates, such as vegetables, fruits, and beans, can help you meet your nutritional needs and reduce your risk of several common health conditions. Whole grains can be a nutritious choice, but it's also important to eat plenty of protein and healthy fats.
Although refined grains should be limited and replaced whenever possible with healthier foods such as whole grains, vegetables, fruits, and protein sources, they can be enjoyed occasionally without harm to your health, especially if the rest of your diet consists of nutrient-dense grains. there is. food.
Whole grains contain whole grain kernels and are generally more nutritious than refined grain products. Choosing whole grain products over refined grains can help you meet your daily nutritional requirements and may also lower your risk of several health conditions, including colon cancer and type 2 diabetes.
Although whole grains are generally recommended over refined grains, refined grains are unlikely to have negative health effects if consumed in small amounts as part of a balanced diet.
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