What is a whole grain?
Though we are bombarded by articles and advertisements dealing with its importance many of us don’t know what a whole grain is. By understanding what whole grains are, we will be able to make wiser and healthier food choices daily.
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| Photo Credit: Inner Scientist |
The diagram breaks down the components of a grain and the nutrients that are within each part of the kernel/grain.
Some examples of whole grains include whole wheat, oatmeal, whole-grain cornmeal, brown rice, whole-grain barley, whole rye, and buckwheat and, even, spelt.
Recommended daily Servings
Every 5 years, the U.S. Department of Health and Human Services and the U.S. Department of Agriculture post Dietary guidelines for Americans. According to the guidelines presented in 2010, Americans are advised to consume at least half of all grains as whole grains and increasing intake by replacing refined grains for whole grains daily.
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| Photo Credit: Health Lob |
Benefits of eating whole grain
A team of Harvard researchers is connecting the link between eating whole grains and better health. A few of the many benefits they have found:
- Decreased Cardiovascular Disease and it’s risk factors such as heart disease and diabetes
- Decreased risk of Type 2 diabetes by 21%
- Improved digestive and overall health
Determining whole grain products
The next time you go shopping, please read the label statements and ingredients to know which product is and not whole grain. Pay attention to key words “whole” or “100% whole”
Healthy Life provides an abundance of and more detailed information regarding ways to choose whole grain products.
Daily Dose of Whole Grains looks something like this:
· 1/2 cup cooked oatmeal
· 1/2 cup cooked 100% whole-grain pasta
· 1/2 cup cooked brown rice or whole-grain barley
· 1 regular slice of 100% whole-grain bread
· 1 cup of whole-grain ready-to-eat cereal (flakes or rounds) or 11⁄4 cup puffed
ENJOY!
For more information
Harvard School of Public Health: The Nutrition Source website
Guidance on Whole Grain Label Statements
Whole Grains Resource Guide website
Dietary Guidelines for Americans
Whole Grains Resource Guide website
Dietary Guidelines for Americans
1 comment:
I have tried whole grain pastas this week they are good but a bit hard to chew and harder to digest according to me... anyway good to change sometimes !
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