Whole grains are made up of the entire or "whole" grain, including the bran, germ, and innermost part of the kernel, the endosperm. Each portion of the grain or seed plays an important role in nutrition.
Parts of Whole Grains
The bran is the outermost skin of the seed and protects the germ and endosperm from the sun, water, pests, and disease. It contains fiber, B vitamins and antioxidants.
The germ is the portion of the plant that sprouts and gives birth to the plant if fertilized. It contains B vitamins, protein, minerals, and healthy fats.
The endosperm is the germ's food source and is the largest portion of the grain. It contains the carbohydrate, protein, and minute amounts of vitamins and minerals.
During the refining process, the endosperm is the only portion of the grain used to make white breads, white pastas, etc. When the bran and germ are removed, one quarter of the protein content is lost, along with several key nutrients.
What are the health benefits of whole grains?
Whole grains offer numerous health benefits. Here are just a few examples of what studies have linked to whole grain consumption:
What are some examples of whole grains?
Examples of whole grains include oatmeal, whole wheat bread, brown rice, whole rye, spelt, popcorn, whole wheat pasta, and whole wheat ready-to-eat cereals.
How much should I eat?
The Dietary Guidelines for Americans suggest that all adults eat at least half of their grains as whole grains - approximately 3-5 servings of whole grains a day. One serving is equivalent to one ounce. Here are some examples of one ounce servings:
How do I identify whole grains?
The Whole Grains Council has created a symbol called the Whole Grain Stamp that helps consumers find whole grain products.
Not all whole grains have the stamp yet, however. Some products can mislead the consumer with tricky wording on the packaging and in advertisements Beware of foods labeled "stone ground," "100% wheat," "cracked wheat," "multi-grain," and "seven grain."
The only way to be sure you are eating whole grain is by checking the ingredients list. The first ingredient should say:
These words are NOT whole grains: "wheat germ," "degerminated," "bran," "enriched flour," or "fortified flour."
How do I include more in my diet?
Mandy Seay is a bilingual registered and licensed dietitian who holds both a bachelor's degree in nutrition and in journalism. After gaining 30 pounds while living abroad, Mandy worked to lose the weight and regain her health. It was here that she discovered her passion for nutrition and went on to pursue a career as a dietitian. Mandy currently works as a nutrition consultant and freelance writer in Austin, Texas, where she specializes in diabetes, weight management and general and preventive nutrition. She recently published her first book, Your Best Health, a personalized program to losing weight and gaining a healthy lifestyle. Please visit Mandy's website at Nutritionistics.com.
Along with ninety per cent of the women in this country I always seem
Teen Weight Loss Teenage girls who weigh themselves frequently are mor
A healthy way to efficiently lose belly
Measuring Burned Calories BodyMedia, Inc. announced the recent results
If you are seriously interested in buying the weight loss cure that t
Whenever we wish to drop some weight you want to lose it today not tom
Copyright © www.020fl.com Lose Weight All Rights Reserved