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Whole grains contain the entire grain kernel including the bran, which is the fibrous outer covering. Because these grains are not milled, they are healthier than refined grains and contain more nutrients, includingfiber, protein, and essentialvitaminsand矿物质.
Examples of whole grains include:
- Oats
- Quinoa
- Whole wheat
- Brown rice and wild rice
- Amaranth
- Millet
- Buckwheat
- Barley
- Spelt
- Corn
- Sorghum
- Teff
- Triticale
- Rye
- Bulgur
What nutrients are in whole grain foods?
Whole grains contain three edible parts: the outermost part (bran), the middle part (germ) and the innermost part (endosperm).
- Bran:Bran is rich in fiber, vitamin B, zinc, iron, copper, magnesium, antioxidants, and other phytonutrients.
- Germ:Germ contains healthyfats, protein, vitamin B,vitamin E, antioxidants, and minerals.
- Endosperm:Endosperm is a source of carbohydrates and proteins as well as small amounts of minerals and Bvitamins.
What are the benefits of eating whole grain foods?
Whole grain foods have a ton of health benefits:
- Promote digestive health
- 梅ntainhearthealth
- Regulateblood pressure
- 梅ntain healthy blood pressure
- 梅ntain a healthy weight
- Boost immunity
- Promote skin health
- Lower the risk ofstroke
- Lower the risk of type IIdiabetes
- Reduce chronic inflammation
- 可能会降低的风险cancer
Although whole grains are great for your health, you may have to avoid them if you have underlying health conditions such asceliac diseaseorirritable bowel syndrome.
Celiac diseaseis a serious autoimmune disease that can cause sensitivity togluten, which leads to damage in the small intestine.
If eating certain grains makes you uncomfortable or have symptoms such asabdominal pain,nausea,vomiting, or腹胀, talk to your doctor about suitable dietary modifications that are right for you.
How much should you eat?
根据最新的饮食guidelines from the U.S. Department of Agriculture, adults should consume at least 3-5 servings of whole grains each day. A single serving of whole grain is equivalent to any of the following:
- 1 slice of whole grain bread
- 1/2 cup of cooked brown rice
- 1/2 cup of cooked oatmeal
- 1 ounce of whole grain crackers
- 1 cup of dry whole grain cereal
- 1/2 round of whole wheat pita
- 1/2 cup of whole grain pasta
- 1/2 cup of cooked quinoa
- 3 cups of popcorn
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QUESTION
According to the USDA, there is no difference between a “portion” and a “serving.”See Answerhttps://wholegrainscouncil.org/whole-grains-101/how-much-enough
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