why whole grains are good for you
are the seeds of grass-like plants called cereals. Some of the most common varieties are corn, rice and wheat. Some seeds of non-grass plants, or pseudocereals, are also considered whole grains. These include buckwheat, quinoa and amaranth (2). Whole grain kernels have three parts ( Bran: This is the hard, outer shell. It contains fiber, minerals and antioxidants. Endosperm: The middle layer of the grain is mostly made up of carbs. Germ: This inner layer has vitamins, minerals, protein and plant compounds. Grains can be rolled, crushed or cracked, but as long as these three parts are still present in their original proportion, they re considered whole grains. Refined grains have had the germ and bran removed, leaving only the endosperm.
Although enriched refined grains have had some vitamins and minerals added back, they re still not as healthy or nutritious as the whole versions. There are many kinds of whole grains, including:
Products made from these foods are also considered whole grain foods. These include bread, pasta and some. When you re purchasing processed whole grain products, make sure you read the ingredients list to make sure they re made entirely from whole grains, not a mixture of whole and refined grains. Also keep an eye on the sugar content, especially in the case of breakfast cereals, which often contain large amounts of added sugar.
Seeing whole grain on the packaging does not automatically mean that the product is healthy. Bottom Line: Whole grains contain all three parts of the grain. There are many different kinds, including whole wheat and whole corn, oats, brown rice and quinoa. Carbs get a negative rap because so many people are eating the bad onesвrefined carbohydrates in white bread, candy, sugary cereals, and all sorts of other and drinks. In fact, research has shown that 95 percent of the grains we eat are refined. Eating too many foods with these adulterated ingredients isn't just bad for watching your weight; it can also raise your risk of heart disease and diabetes, plus raise your levels of blood fats called triglycerides, putting you on the fast track for a heart attack, stroke, or other health issues.
The good news is that working the healthiest grains into your diet can help prevent these health problems. Healthy, whole-grain foods are made from that include the whole kernel, and research shows that they can protect you from ticker trouble, diabetes, colon, and possibly asthma and Alzheimerвs disease. These 11 grains are worth keeping at the top of your shopping list. (Whether you're starting your first garden or switching to organic, has all the answers and advice you needвget your copy today! )
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