Blog Post #2: Grains
Let’s begin the discussion with the food groups. We have all heard of these food groups before, but a review never hurt anyone! The first one we will discuss is grains. In this blog post, we will discuss:
- what is considered a grain and what health benefits
- how many servings of grains you need per day
- whole vs refined grains
- whole wheat vs whole grains vs multi-grain products
- what can you do to add more grains to your diet
What is a Grain?
A grain consists of foods with ingredients like wheat, barley, oats, rice, and cornmeal. These grains can be made into other goods like breads, pastas, and cereals or they can be eaten as is, like oatmeal or rice.
Grains provide many healthy benefits, such as fiber, some B vitamins, and minerals like iron and magnesium. Grains can also help lower the risk of some diseases. For example, fiber can help regulate your bowels, and can also help keep your cholesterol levels low, therefore helping to lower your risk of heart disease. The B vitamins (thiamin, riboflavin, and niacin are normally found in grains) help your body to digest foods and release energy. B vitamins are also extremely important for nervous system health. Iron is a mineral that helps carry oxygen to the bloodstream. Magnesium helps build strong bones, as well as releasing energy from muscles.
How many servings do I need?
How many grains you need per day depends on you as an individual. Dietitians will take your height, weight, age, sex, and activity factor into consideration when making recommendations. For the average healthy adult, it is safe to recommend about 50% of your diet should be grains. Another recommendation is 5 to 8 ounces servings for adult females, and 6 to 10 ounces for adult males, depending on age range. A serving of grains can be one slice of bread, one cup of ready-to-eat cereal, or one-half cup of cooked rice, pasta, or cooked cereal. You can go to MyPlate.gov to see how you can find the right plan for you!
Whole vs Refined
Another good rule of thumb is to make half your grains whole. I’m pretty sure we have all heard this saying before, but it is true for a reason. Whole grains have the entire grain kernel intact (hence why it is called “whole” wheat because it has the whole thing). Some examples are whole wheat bread, brown rice, and whole wheat flour.
Now there are refined grains, such as white bread or white rice. Refined grains are where the grain has been milled. Milled means the process of removing the bran and the germ from the grain kernel. When you remove the bran and the germ, you extend the product’s shelf life, making it easy for the product to last a longer time than usual. However, the milling process also removes the iron, fiber, and many B vitamins that you find naturally in grains. Refined grains are usually enriched, meaning they add those missing nutrients back. However, fiber is usually not added back into the products, so many of the refined grains are lacking in the fiber department. When you check the nutrition label of the food product, you will see “enriched” in the grain names.
Whole wheat vs Whole grain vs Multi-grain
Now when you shop in the grocery store, you will see many grain products stating “whole wheat,” but you will also see many products stating “multi-grain” or “whole grain.” Now you might be thinking, "What the heck is the difference between them?” Let me break it down:
- whole wheat is the whole wheat grain in the product
- whole grains are (basically) another way of saying “whole wheat” except you are using other grains besides wheat. Oatmeal is an example of this term. Whole wheat is technically considered a whole grain as well since you have the whole grain included.
- multi-grain means the products has two or more types of grains. However, the products may not have whole grains in them, so read the label to make sure! They can be sneaky and use refined grains, so make sure you are purchasing the best product for your health goals.
Adding Grains to your diet
Adding grains to your diet can be quite easy! You can swap out your white rice for brown rice, you can purchase whole grain bread, eat oatmeal for breakfast, make a nourishing bowl using quinoa as your base, or you can make a pasta dish with whole wheat pasta. The culinary world is your oyster! Check the recipe section of this blog for some inspiration, or browse through websites like Pinterest for some recipes.
Remember: everyone’s path to health is different, and your grain choices are dependent on you and your individual needs. Your lifestyle, your family, your budget, and your taste also affect what you consume. There is no right way to be healthy, but as a Dietitian, I am here to help guide you on your way! Next time, we will talk about gluten-free things, so stay tuned!
Practical Steps towards a “Peachy” Living:
Make sure to include at least one whole wheat/whole grain in each of your meals.
Try a new recipe with your family, or revise an old classic recipe, by incorporating whole grains/whole wheat
