Whole grains
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What are whole grains?
Whole grains contain all of the naturally-occurring parts of a grain seed.
Why should you eat them?
How much do you need?
Whole grains contain all of the naturally-occurring parts of a grain seed.
- Germ: high in protein, fiber, B-vitamins, and essential fatty acids (omega-3 and omega-6)
- Bran: high in fiber, protein, iron, and B-vitamins
- Endosperm: mostly carbohydrate
Why should you eat them?
- Sustained energy comes from complex carbohydrates (versus simple carbohydrates, which are in refined grains)
- More fiber + more protein = more satisfying!
- Omega-3 fatty acids are anti-inflammatory
- Studies show lower risk of heart disease, stroke, and diabetes
How much do you need?
- Dietary Guidelines for Americans: 3 servings daily
- 16 grams from other foods such as crackers, granola bars, etc.
- "Make half of your grains whole!"
Reference:
- Whole Grains 101, 2013. Whole Grains Council. http://wholegrainscouncil.org/whole-grains-101. Updated 2013.