Numerous say today’s consumer is overwhelmed with info on whole and enriched grains. With all the conflicting information, it can be difficult to understand what to eat to maintain a healthful and balanced diet.
First, it is important to understand grains. Grains come from the seed-heads of grasses, which are then milled or processed into food such as bread, cereals, pasta and tortillas. Whole grains are composed of an entire kernel-the bran, germ and endosperm. The bran forms the outer layer of the seed and is a rich source of niacin, thiamin, riboflavin, magnesium, phosphorus, iron, zinc and most of the seed’s fiber. The germ is the part from which a new plant sprouts and is a concentrated source of niacin, thiamin, riboflavin, vitamin E, magnesium, phosphorus, iron, zinc and contains protein and some fat. The endosperm, which is about 80 percent of the kernel, makes up the rest of the seed and contains most of the grain’s protein and carbohydrates.
Whole grains are extremely nutritious-they are a good source of fiber along with other important nutrients such as selenium, potassium and magnesium. A high-fiber diet has been shown to aid lower your risk of type II diabetes, obesity, heart disease, some cancers as well as other disorders like hemorrhoids, irritable bowel syndrome and the development of diverticular illness. Whole grain sources consist of barley, brown rice, bulgur, cracked wheat, millet, oatmeal, popcorn, whole corn, entire rye and entire wheat and flours from these components. Other pseudo-grains, for example buckwheat, amaranth, quinoa and wild rice, are frequently accepted as entire grains.
White flour is created from just the endosperm; however, 95 percent of all white flour inside the U.S. is enriched, meaning the three major B vitamins, thiamin, riboflavin, niacin and iron are added back inside the exact same proportion as is discovered in the entire kernel. Folic acid is added in twice the amount of that found in whole grains.
Enriched grains are the main source of folic acid in Americans’ diets and, according to the Centers for Disease Control and Prevention (CDC), have been credited with lowering neural tube birth defects by 34 percent in Whites and non-Hispanics and 36 percent in Hispanics since folic acid fortification of enriched grains became mandatory in 1998. Enriched grains also account for a main source of iron inside the diets of most Americans. Fortification of folic acid has also been shown to reduce the incidence of strokes in the U.S. and Canada.
All types of entire and enriched grain items are excellent for you-and are one of the healthiest and most convenient foods available. Mistakenly thought of as fattening, grain products should fit into a healthy-eating plan-especially as evidenced by the USDA’s new MyPyramid. The recently released Dietary Guidelines suggest at least half of all grain goods consumed be entire grain goods and the remaining from other grain sources, including enriched.
Trends like low carbohydrate diets may possibly come and go, but bread is here to stay. When picking grain products, consider the many kinds accessible and vary them inside your diet plan. Grains can increase your protein intake, add fiber to your diet plan and supply the appropriate carbohydrates for your muscles. Eating a number of grains not only ensures you get much more nutrients, it can make meals and snacks much more delicious and delightful.
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