Eating Whole Grains
Grain products, such as bread, rice, pasta, oatmeal, cereal, and tortillas, are generally low in fat and provide fiber, carbohydrates, vitamins, minerals, and some phytochemicals. Most of the foods we eat are refined grains (eg, white bread, white rice, pasta, pretzels). Refined grains do not contain as many nutrients as whole grains.
A whole grain is the entire edible portion of a grain. A whole grain includes three parts, each with a valuable store of nutrients:
- Bran—contains large amounts of B vitamins, minerals, and fiber
- Endosperm—houses most of the protein and carbohydrate and small amounts of vitamins and minerals
- Germ—contains B vitamins, minerals, and some protein
White flour, which is the base of many of our foods, is made by refining whole grains. During the refining process, most or all of the bran and germ are removed. White flour that has been enriched has certain nutrients added to it: iron and some B vitamins (including folate). However, many other nutrients are lost, these include:
Whole grains are a healthier choice because the ingredients they contain may help to lower the risk of many chronic diseases, including heart disease, diabetes, and obesity. Soluble fiber (found in oats and barley) can lower cholesterol levels.
Last reviewedJune 2012by Brian Randall, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.