Understanding of grains

Food, from wheat, rice, oats, cornmeal, barley or any other cereal grain is grain products. Grain products are bread, pasta, oatmeal, breakfast cereals, and tortillas. In the selection of grains, it is important to remember that preferable to refined grains are whole grains. Grain products can be named in two different types of whole grain and refined grains. Whole grains (such as brown rice and oatmeal) contain the entire grain kernel while refined grains (such as white rice and white bread) were processed, which removes the bran and germ. The refinement process these foods are a finer texture and extends the shelf life. But also important nutrients such as B vitamins, fiber and iron away. Whole grains are more nutritious and healthy than refined grains. They provide more vitamin E, B and folic acid than refined grains, as well as important minerals such as magnesium, zinc and iron. Whole grains are also fiber Empire that can help you lose weight by you in the course of the day full of feeling and prevent that overeat.

Most refined grains have enriched, which means that the nutrients that were found originally in the food industry to it were returned during processing. This could mean that the B vitamins and iron again a white bread product after processing, for example be added.

Fiber, but not back to enriched cereals is added. So, if you get enough fiber not from other sources in your diet, this another reason, which is whole grains are preferable, refined grains. The USDA recommends that consumers the ingredients list on refined grain product packaging for the word enriched check. Refined grains which offer not enriched the least nutritional value of each grain, yet they are the highest in sugar and calories.

To get enough fiber in your diet, choose whole grains, above all, if you eat much fruit and vegetables. To know if you are looking for a good choice, the words "good source of fibre" on your favorite food packaging. To identify whole grain food, for words such as "Whole grain," search for "whole wheat," "Rye" or "whole oats" as the first ingredients.

Whole grain food choices include: Brown Riceoatmealpopcornwhole Cerealmuesliwhole wheat, wheat, Breadwhole, wheat, Crackerswhole, wheat, Pastawhole, wheat, tortilla wild rice

Less common whole grains include:

Examples for refined dishes to avoid or less often choose: Crackerscorn and Tortillasgritsnoodlesspaghettimacaronipitascorn Flakeswhite Breadwhite flour rice

Source:

United States Department of agriculture. MyPyramid.gov within the pyramid - what foods in the grain group? October 5, 2007.

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