WHOLE GRAINS FOR HEALTH

Getting the most from whole grains

Whole grains comprise cereal grains with the bran and germ as well as the inside endosperm, as compared to refined grains that retain only the endosperm. Sandwiches and refined flour products are better eaten in moderate quantities due to the presence of refined flour which is poor in its nutrient quality.

How much carbohydrates?

The Food Guide Pyramid recommends eating six to eleven servings from the Bread, Cereal, Rice, and Pasta group on a daily basis. Foods in this category are good sources of energy. In addition, they provide thiamin, riboflavin, niacin, iron, and fiber.

You can increase the nutritional value of these by using products made from whole grains. Look out for labels on the packaging that says whole wheat or whole meal.

Whole grain products

Whole meal products are made from the entire grain flour. Whole grains are believed to be nutritionally superior to refined grains. They are richer in dietary fiber, antioxidants, protein (and in particular the amino acid lysine), dietary minerals (including magnesium, manganese, phosphorus, and selenium), and vitamins (including niacin, vitamin B6, and vitamin E).

Benefits of whole grains

Whole grains are considered to reduce the incidence of some forms of cancer, digestive system diseases, coronary heart disease, diabetes, and obesity. What makes them healthier is the fact that carbohydrates from whole grains are digested and enter the bloodstream more slowly than those from refined products that abruptly raise and lower sugar levels.