You’ve probably heard that it’s healthier to choose whole wheat instead of white bread, but have you ever wondered what makes whole grains so much better for you? Believe it or not, the world “whole” makes a big difference when scanning the ingredients list. It signifies that the full grain is intact and has all of its beneficial nutrients. As a matter of fact, whole grains contribute a significant portion of fiber to the diet, a nutrient that only a measly 5% of Americans get enough of on a daily basis. Not only does fiber help with digestion, but it also plays a role in warding off chronic disease.
That’s why the USDA recommends Americans eat at least three servings of whole grains per day. But there are ways to do that outside of eating whole wheat bread. Here’s a list of all the whole grains, as well as their health benefits.
What are whole grains?
A whole grain contains all three parts of the wheat plant — the bran, germ and endosperm — which house important nutrients, like antioxidants, protein, fiber and B vitamins.
On the other hand, refined grains, like white rice or white bread, are missing one or more parts of the grain. In other words, refined grains are not “whole”.
For example, white flour and white rice do not have the bran or germ. According to the Whole Grains Council, refining a grain removes about a quarter of the protein and more than half of the other nutrients. That’s why the USDA recommends making half your recommended six servings of grains whole grains.
Whole grain foods list
There are a variety of whole grains, including ones you probably know, like whole wheat bread, and others that may surprise you, like corn. Here’s a complete list of the whole grains you’ll find in stores:
- Amaranth
- Barley
- Brown rice
- Buckwheat
- Bulgur
- Corn, including popcorn
- Einkorn
- Farro
- Freekeh
- Kamut
- Kañiwa
- Millet
- Oats
- Quinoa
- Rye
- Sorghum
- Spelt
- Teff
- Triticale
- Wheat
- Wild Rice
What is the healthiest whole grain?
It’s nearly…
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