There are two main types of grain products: whole and refined.
Whole grains contain the entire grain kernel-the bran, germ, and endosperm. (See the whole grain kernel graphic.) Examples include whole-wheat flour, bulgur, oatmeal, rye bread, whole cornmeal, and brown rice.
Refined grains have been milled-the bran and germ are removed. This process also removes much of the B vitamins, iron, and dietary fiber. Some examples of refined grains are wheat flour, enriched bread, and white rice. Some refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to most enriched grains.
Many people around the world use grains as a staple. In the United States, grains form the base of the Food Guide Pyramid and help form the foundation of a nutritious diet. Grains are great because:
- They provide vitamins, minerals, complex carbohydrates (starch and dietary fiber), and other substances important for health.
- Whole grains, as part of a healthful eating pattern, may help protect you against many chronic diseases.
- Fiber-containing foods, such as whole grains (and many fruits and vegetables), promote proper bowel function.
- Fiber-containing foods also help provide a feeling of fullness with fewer calories.
Grains differ in their nutrient content, so it's important to choose a variety daily. While whole grains are good sources of fiber, refined grains are not.
Fiber is best obtained from foods rather than from fiber supplements. This is because foods provide many different types of fiber and other protective substances. Use the Nutrition Facts label on food packages to help you choose grains that are good sources of fiber.
Did you know?
- Most grain products, including whole grains, are low in fat, unless fat is added in processing, in preparation, or at the table. For example, English muffins and bagels are low in fat while cookies, pastries, and croissants tend to be rich in fat.
- Color is not an indication of whole grain. Bread can be brown because of molasses or other ingredients, not necessarily because it contains whole grains.
- Food products labeled with the words "multi-grain," '"stone-ground;'"100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products.
- Some processed foods such as rye or whole-wheat crackers and some ready-to-eat cereals (e.g., whole-wheat flakes) are whole grains.
- You can tell how much fiber is in a food by checking the Percent Daily Value on the Nutrition Facts label.
How do you know if a grain product is a whole grain?
Read the ingredient list on the food label. For many whole-grain products, the words "whole" or "whole grain' will appear before the grain ingredient's name. The whole grain should be the first ingredient listed. Wheat flour, enriched flour, and degerminated cornmeal are not whole grains. Another tip for finding whole-grain products is to look for the wholegrain health claim-"Diets rich in wholegrain foods and other plant foods and low in total fat, saturated fat, and cholesterol may help reduce the risk of heart disease and certain cancers"-on food product labels. Foods that bear the whole-grain health claim must:
- Contain 51 percent or more whole grains by weight
- Be low in fat.
Choose foods that name one of the following ingredients first on the label's ingredient list. These are all whole grains.
brown rice |
oatmeal |
whole-grain corn |
whole wheat |
bulgur |
pearl barley |
whole oats |
wild rice |
graham flour |
popcorn |
whole rye |
The Bottom Line
- Build a healthy base by making a variety of grain products the foundation of your diet.
- Include several servings of whole-grain foods daily.
- Aim to get the amount of grains you need based on your calorie needs.
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