– Grain Group
The orange part of MyPyramid informs you about Grains.
Image: U.S. Department of Agriculture
MyPyramid has divided Grains into two subgroups:
- Whole grains (whole wheat bread/crackers/cereal flakes, oatmeal, brown rice, popcorn)
- Refined grains (white bread, cornbread, cornflakes, flour tortillas, white rice)
Whole grains contain nutrients and fibers
Whole grains contain the entire grain kernel:
- the germ (rich in B vitamins, iron, selenium, magnesium, potassium)
- the endosperm
- the bran (rich in fiber)
Refined grains are poor in nutrients and fibers
Most of the nutrients are found in the whole grain’s germ and bran. Refined grains have had their germ and bran removed during the milling process. It means that almost all of its original nutrients (fiber, iron and many B-vitamins) are gone.
The milling process is done because it gives finer texture and improves their shelf life, but at the cost of losing important nutrients. That is why whole grain products are a much healthier food choice. Whole grain products have all its original nutrients.
Enriched refined grains
Because of the lack of nutrients in refined grains, most refined grains are being enriched. This means that certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. To make sure, check the ingredient list on refined grain products and look for the word “enriched”.
Be aware though, that even after enrichment, refined grains do not have as many nutrients as whole grains.
Fibers are not added back to enriched grains
Enriched refined grains often still lack in fiber. Products that have been added with fiber rich bran are not necessarily whole grain products.
Many health organizations recommend eating at least twenty to thirty-five grams of fiber per day. Check the Nutrition Facts Label on your food products to determine the grams of fiber and choose those with three or more grams of fiber per serving.
Whole grains are healthy food choices
In conclusion, unprocessed grains are healthy food choices and an important part of a well-balanced diet. They are essential sources of vitamins B vitamins, magnesium, potassium, iron and selenium.
Whole grains also provide you with the important fiber. A fiber rich diet means no more constipation and improves your digestion. You will also feel full longer and thus eat less. Your body will burn additional calories to digest fiber and you can lose weight.
The fiber rich whole grains mostly have a lower GI than refined grains. A low GI diet means that your blood glucose level will be more stable and this will have positive effects in both mood and energy. The fibers in whole grains also fight against type 2 diabetes, obesity, heart disease and cancer.
MyPyramid Recommendations
MyPyramid recommends you to make at least half your grains whole and that you should eat 3 ounces of whole grains every day. You should also look for “whole” before the grain name on the list of ingredients.
MyPyramid Print Materials
- What foods are in the grain group?
- Daily and Weekly Recommendations for children, girls, boys, women and men, divided into grains and whole grains.
- What count as an Ounce equivalent of Grains?
- Health Benefits and Nutrients
- Tips to help you eat Whole Grains
Click here and learn more about the MyPyramid.
Source: U.S. Department of Agriculture, MyPyramid