Great Grains

Grains are an important component of diets worldwide. They provide protein, carbohydrates, fiber and other essential nutrients. Grains are the seeds of different types of grasses grown for food, including wheat, rice, barley, farro, quinoa and millet. Each grain is made up of three parts: the bran, germ and endosperm.

Foods considered grains include cereal, rice, pasta, breads, tortillas and oatmeal. When food is made from grains, processing may remove certain parts of the grain and in some cases add supplements. Below are the three main types of grains used in food:

1. Whole grains: This important type of grain contains the entire grain. Examples include whole wheat flour, bulgur, oatmeal and brown rice. Whole grains naturally contain nutrients, protein, fiber and antioxidants. They are a critical part of a healthy diet and can reduce the risk of heart disease, obesity, diabetes and other chronic illnesses.
2. Refined grains: These grains have had the bran and germ removed. As a result, foods made with refined grains have a longer shelf life and a finer texture. Refined grains lose most of their fiber and nutrients. Foods in this category include white rice, crackers, white bread and many baked goods.
3. Enriched grains: These grains are refined and then processed to add vitamins and minerals back in. Government guidelines encourage enrichment due to widespread nutrition problems caused by refined grains. However, fiber is not added back. Fiber is essential because it aids digestion, helps manage weight, controls blood sugar and reduces the risk of heart disease and certain cancers.

The Dietary Guidelines for Americans recommend adults consume two to four servings of whole grains per day. Whole grain foods naturally provide fiber, vitamins and minerals. They help control cholesterol levels, blood pressure and weight. Regularly eating whole grains reduces the risk of heart disease, stroke and diabetes.

While it is not always easy to determine what type of grain a product contains, reading the nutrition label can help. Whole grains should be listed near the top of the ingredient list. Other ways to increase whole grain intake include:

• Buy whole grain pasta and tortillas
• Replace white rice with farro, quinoa, brown rice or barley
• Eat cereals made with whole grains, such as bran flakes, shredded wheat or oatmeal
• Substitute white bread, English muffins, bagels and pastries with whole grain breads
• Replace pasta or rice in soups with whole grain alternatives
• Snack on popcorn, which is a whole grain food

Taking the time to choose whole grains now can provide many long-term health benefits. The next time you are at the grocery store, look for whole grain foods. Your body will thank you!

About the author

Caitlin Kemmerer

Ms. Caitlin Kemmerer has been a fitness staff member and group fitness instructor at USLI's Slainte Fitness Center since 2004. Caitlin enjoys playing paddle tennis, tennis, hiking, walking her golden retriever and spending time with her family.