Choosing Whole Grains Over Refined Grains
A whole grain is a grain that consists of all the original components that were present when it was grown in the field. Refined grains, on the other hand, have had some of the components removed to give them a better texture and longer shelf life.
These refined grains are used more often and find their way into our diets more often. However, recent studies indicate that it may be better to skip refined grains altogether, in favor of whole grain alternatives.
parts of a grain
The grain begins its life as the seed of a plant. It consists of an edible seed surrounded by an inedible shell that protects it from the dangers of nature. The kernel itself is made up of three parts:
* Bran is the outer skin of the grain. It contains a lot of dietary fiber and B vitamins, as well as protein and starch.
* The germ is the part of the grain that is the embryo of the seed. It is rich in vitamin B and vitamin E, as well as fat and protein.
* The remaining part, the endosperm, is the part of the seed that provides energy to the germ. It increases safe storage times, but has little else to offer when it comes to nutrition.
refined grains
When it comes to refined grains, the bran and germ have been mechanically removed. The main reason for this is to make them last longer before breaking down. None of the components are especially strong, so removing them creates a product that will stay on shelves much longer. Refined grains also have a finer texture, which some people prefer.
Many of the health benefits of grains are removed during the refining process. With no germ or bran, grains do nothing more than provide us with energy. Studies show that sticking with whole grains can reduce the risk of heart disease, diabetes, and stroke.
Another type of grain available on the market is enriched grain. Various nutrients, such as iron and riboflavin, have been added to these grains to restore some of the nutritional value lost during the refining process. While enriched grains are healthier than other refined grains, they are not as beneficial as their whole grain alternatives.
Are you looking for ways to add more whole grains to your diet? The next time you go shopping, consider choosing whole grain bread, rice, and pasta instead of the enriched or refined alternative.
When buying whole grain products, it’s important to review the Nutrition Facts panel and review the ingredients. Even if the label says multigrain or something similar, it may not be made with whole grains.
Always make sure “whole wheat” or “whole grain” is among the first items listed on the ingredient list. That way, you can be sure that these products will provide you with the nutrients you need to maintain a healthy diet. There really is no better time to add the versatility of grains to your menu!