If you're not sure something has whole grains, check the product label or the Nutrition Facts panel. Look for the word "whole" on the package, and make sure whole grains appear among the first items in the ingredient list.
Eating a variety of whole grains not only ensures that you get more health-promoting nutrients but also helps make your meals and snacks more interesting. Sign In Register Now. Types of grains Also called cereals, grains and whole grains are the seeds of grasses cultivated for food.
Whole grains. These unrefined grains haven't had their bran and germ removed by milling; therefore, all of the nutrients remain intact. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread.
Refined grains. Essentially, all whole wheat products are whole grain, but not all whole grain products are whole wheat. Both whole grain and whole wheat contain all three parts of the grain kernel — the bran, endosperm, and germ. However, whole wheat exclusively refers to wheat kernels, while whole grain includes other grains, such as barley, corn, and rye.
Unlike whole grains, refined flours have had their germ and bran removed, which takes away many nutrients and fiber. Most research pointing to the health benefits of grains comes from the fiber, healthy fats, and nutrients found within the germ and bran of the grain kernel. For example, a review study including , people found a significant inverse relationship between whole grain consumption and weight. This suggests that whole grains can aid weight management , likely due to the filling effects of fiber 1.
In contrast, refined grains, which have had their bran and germ removed, are not linked to the same health benefits due to their low nutrient and fiber contents 9 , 10 , In fact, diets high in both whole wheat and whole grains are linked to a lower risk of chronic conditions like heart disease, diabetes, and cancer.
Not all products that contain whole wheat or whole grains are inherently healthy. For example, some white flour and bread products have small amounts of whole wheat added to them to increase their nutrient content. To ease the confusion, the following table provides a simple overview of the most common wheat and grain types:. When shopping, be sure to read the label carefully.
For whole grain or whole wheat products, either whole grain or whole wheat should be clearly stated on the label. Note that some products may be partially made with whole grain or whole wheat flours.
Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. Nutritional guidelines say to choose whole grains rather than refined grains, but what exactly is the difference between the two?
Whole grains contain most of the original grain intact, as grown by the grain plant. Refined grains are processed —refined—to remove some of the outer casing or inner seed. Those original grain parts contain fiber plus other nutrients, and they're good for you, which is why health experts urge people to include whole grains in their diets.
But whole grains and the flour produced from them don't make light, fluffy baked goods, which is why food product manufacturers might tend to avoid them for some products. Grains include wheat, corn, rice , sorghum, barley , millet , rye, oats, and others. The seed of the grain plant, also called the kernel, is what is harvested.
It contains three parts:. The endosperm is the largest part of the kernel and the germ is the smallest. All parts of the kernel contain nutrients. The germ is the only part that contains healthy fats.
The bran contains the bulk of the kernel's fiber. Many manufacturers add in vitamins and minerals specifically, folic acid and iron that were lost due to processing back into refined wheat flour to make it a healthier food. Chad Kramer on behalf of dotFIT. Refined grains are grains that have been processed where typically the germ and the bran have been removed.
Conversely, a whole grain has not had the germ or bran removed and therefore provides important nutrients and fiber to a diet. Regular daily consumption of whole grains is associated with longer life, where refined grains have been linked with a higher risk of disease. Vandana R. Sheth on behalf of Academy of Nutrition and Dietetics. Whole grains are grains that have their entire kernel bran, endosperm and germ intact therefore retaining valuable nutrients.
Refined grains on the other hand are grains that have been milled and stripped off parts of their kernel therefore lowering their nutritional quality. Ximena Jimenez on behalf of Academy of Nutrition and Dietetics.
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