These processed foods will not keep your blood sugar levels steady, which is why you will be hungry again soon after consumption. Enriched grains. Enriched means that some or many of the nutrients that are lost during processing are added back in later. Choosing whole grains Eat whole grains rather than refined grains as often as possible. Examples of whole grains include: Barley Brown rice Buckwheat Bulgur cracked wheat Millet Oatmeal Popcorn Whole-wheat bread, pasta or crackers Wild rice It's not always easy to tell which grains are in a particular product, especially bread.
How to enjoy more whole grains in your diet Try these tips to add more whole grains to your meals and snacks: Enjoy breakfasts that include whole-grain cereals, such as bran flakes, shredded wheat or oatmeal. Substitute whole-wheat toast or whole-grain bagels for plain.
Substitute low-fat bran muffins for pastries. Make sandwiches using whole-grain breads or rolls. Swap out white-flour tortillas with whole-wheat versions. Replace white rice with kasha, brown rice, wild rice or bulgur. Feature wild rice or barley in soups, stews, casseroles and salads. Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry for extra body. Foods from this group provide B vitamins thiamine, riboflavin, niacin, and folate , minerals iron , and fiber.
Grains are divided into two subgroups: whole grains and refined grains. Whole grains contain the entire grain kernel—bran, germ, and endosperm. In refined grains, the germ and bran have been removed, which also removes the fiber, iron, and B vitamins. For these reasons, you should eat whole grains instead of refined grains.
Consuming whole grains as part of a healthy diet may help lower the risk of heart disease and type 2 diabetes as well as contribute to enhanced weight management. The following nutrients are found in most grains. B vitamins release energy within the body, play an important role in metabolism, and help the nervous system work properly.
Many refined grains are enriched with B vitamins. Fiber-containing foods such as grains help provide a feeling of fullness with fewer calories. Iron deficiency often leads to anemia, which causes you to feel tired and weak. Many women develop iron-deficiency anemia during their childbearing years and may need more meat and beans in their diet.
To help reduce anemia, many foods are enriched or fortified with iron; breakfast cereals and flour are two examples. Selenium is part of an antioxidant system and helps keep the immune system healthy. MyPlate recommends eating between 3 and 8 ounces of grains every day, depending on your age, gender, and level of physical activity Table 1. At least half of the servings should be from whole grains. For more information, visit www.
Replacing refined grains with whole grains and eating at least 2 servings of whole grains daily may help to reduce type 2 diabetes risk. The fiber, nutrients, and phytochemicals in whole grains may improve insulin sensitivity and glucose metabolism and slow the absorption of food, preventing blood sugar spikes.
The data on cancer are mixed, with some studies showing a protective effect of whole grains and others showing none. By keeping the stool soft and bulky, the fiber in whole grains helps prevent constipation, a common, costly, and aggravating problem.
It also helps prevent diverticular disease diverticulosis by decreasing pressure in the intestines. Some grains contain the naturally-occurring protein, gluten. While gluten can cause side effects in certain individuals, such as those with celiac disease, most people can and have eaten gluten most of their lives—without any adverse reaction.
However, negative media attention on wheat and gluten has caused some people to doubt its place in a healthful diet, though there is little published research to support such claims. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. Choose whole grains instead of refined grains. These components have various effects on our bodies: Bran and fiber slow the breakdown of starch into glucose—thus maintaining a steady blood sugar rather than causing sharp spikes.
Fiber helps lower cholesterol as well as move waste through the digestive tract. Fiber may also help prevent the formation of small blood clots that can trigger heart attacks or strokes. Phytochemicals and essential minerals such as magnesium, selenium and copper found in whole grains may protect against some cancers. The Whole Grain Stamp is a widely used marker on food products. The stamp, while designed to steer consumers towards healthy whole grains, identified products with more fiber and less sodium and trans fat but that were higher in sugar and calories than whole grain foods without the stamp.
The other three USDA criteria had mixed results in identifying healthier whole grain products, but criterion 4 the carbohydrate-to-fiber ratio of less than proved to be the most effective measure of healthfulness. Foods that met this criterion were higher in fiber and less likely to contain trans fats, sodium, and sugar.
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