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Whole grains: Hearty options for a healthy diet

Find out why whole grains are better than refined grains and how you can add more whole grains to your diet.

By Mayo Clinic staff

Hailed as the "staff of life" for their historical importance to human survival, grains are an essential part of a healthy diet. Also called cereals, grains are the seeds of grasses, which are cultivated for food. They come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds.

All types of grains are good sources of complex carbohydrates, various vitamins and minerals, and are naturally low in fat. But grains that haven't been refined — called whole grains — are even better for you. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. So whenever you can, choose whole grains over refined grains.

Whole grains vs. refined grains

A slice of commercially prepared white bread has 66 calories, 1.9 grams protein and 0.6 grams fiber. A slice of whole-wheat bread has 69 calories and provides 3.6 grams protein and 1.9 grams fiber. It isn't hard to see which one is the better nutritional bet.

Whole grains haven't had their bran and germ removed by milling, making them good sources of fiber — the part of plant-based foods that your body doesn't digest. Among many health benefits, high-fiber foods also tend to make you feel full longer.

Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, and they don't provide as much fiber naturally.

Choosing whole grains

Eat whole-grain versions — rather than refined grains — as often as possible. Whole-grain versions of rice, bread, cereal, flour and pasta can be found at any grocery store. Many whole-grain foods come ready to eat. These include a variety of breads, pastas and ready-to-eat cereals.

Examples of whole grains include:

  • Barley
  • Brown rice
  • Buckwheat
  • Bulgur (cracked wheat)
  • Millet
  • Oatmeal
  • Popcorn
  • Whole-wheat bread, pasta or crackers
  • Wild rice

When in doubt, check the label. Look for the word "whole" on the package, and make sure whole grains appear among the first items in the ingredient list. Try to choose items with at least 3 grams of dietary fiber per serving.

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References
  1. Inside the pyramid: What are foods in the grain group. MyPyramid.gov. http://www.mypyramid.gov/pyramid/grains.html. Accessed June 1, 2009.
  2. Dole Food Company, et al. Encyclopedia of Foods: A Guide to Healthy Nutrition. San Diego, Calif.: Academic Press; 2002.
  3. Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. June 2, 2009.
  4. USDA National Nutrient Database for Standard Reference, Release 21. U.S. Department of Agriculture. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed June 8, 2009.

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July 21, 2009

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