Whole Grains

[marie]

Whole grains consist of the entire grain seed, usually called the kernel. The kernel is made of three components:

• Bran
• Germ
• Endosperm

If the kernel has been cracked, crushed, or flaked, then it must retain nearly the same relative proportions of bran, germ, and endosperm as the original grain to be called "whole grain."

Some Examples of Whole Grains Include:

• Brown rice
• Buckwheat
• Bulgur (cracked wheat)
• Oatmeal
• Popcorn
• Whole oats
• Whole-wheat flour
• Whole grain barley
• Whole grain cornmeal
• Whole rye
• Whole wheat bread
• Whole wheat crackers
• Whole wheat pasta
• Whole wheat sandwich buns and rolls
• Whole wheat tortillas
• Wild rice
• Ready-to-eat breakfast cereals:
  
  • Whole wheat cereal flakes
  • Muesli

Less Common Whole Grains:

• Amaranth
• Millet
• Quinoa
• Sorghum
• Triticale

Spelt, often thought of as a unique whole grain, is actually a member of the wheat family.

Eating at least 3 or more 1 ounce equivalents of whole grains daily can reduce the risk of some diseases, according to the 2005 Dietary Guidelines for Americans.

Examples of a 1 Ounce Equivalent Include:

• 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 1 and 1/4 cup puffed

There is not a general ratio of fiber in whole grains. The amount of fiber varies depending on the type of whole grain. 100 grams of whole wheat flour contains 12.2 grams of fiber, while an equal amount of brown rice flour contains 4.6 grams of fiber.

The Dietary Guidelines for Americans, 2005, discuss the benefits and emphasize the importance of consuming both whole grains and dietary fiber. Fruits and vegetables also provide dietary fiber. Published scientific and medical research provides strong evidence showing that whole grains confer health benefits beyond dietary fiber alone. Some of this benefit is due to phytochemicals found in whole grains, but there is still much more research to be done.

[Anonymous Bot]