![]() Here are some examples of a serving of whole grains: Here are some common whole grain foods:Īre You Getting Enough? The AHA recommends choosing whole grains and products that contain at least 51% whole versus refined grains. For most whole grain products you’ll see the words “whole” or “whole grain” first on the ingredient list. This is why it’s so important to get into the habit of reading nutrition labels. Bread, for example, can be brown because of molasses or other ingredients, not necessarily because it contains whole grains. Hearts of iron v how to#How to Identify Whole Grainsĭo you think you can identify whole grains by color? Think again. Shopping Tip: When you’re planning meals and snacks for the week, it’s important to include a variety of grains because they can differ in their nutrient content. These are all important for a variety of body functions such as forming new cells, carrying oxygen in the blood, regulating the thyroid, and maintaining a healthy immune system. ![]() In addition to fiber, grains provide nutrients like thiamin (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3), folate (Vitamin B9), iron, magnesium and selenium.And here’s an awesome bonus if you’re trying to lose weight: fiber can help you feel full, so you’ll be satisfied with fewer calories.Dietary fiber can help improve blood cholesterol levels and lower your risk of heart disease, stroke, obesity and even type 2 diabetes.Most refined grains contain little or no fiber. Many whole grains are good sources of dietary fiber, which we all need.So when it comes to your health, choose whole grains and other foods made up of mostly whole grains. While that’s good, fiber might not be added back. Now, refined grains are often enriched, which means some of the B vitamins and iron are added back in after processing. Examples include white and wheat flours, enriched breads, and white rice. This gives them a finer texture and improves their shelf life but strips the grain of important nutrients you need, including B-vitamins, iron and dietary fiber. Refined grains have been milled (ground into flour or meal) in a way that removes the bran and germ.Whole grains contain the entire grain – which is made up of bran, germ and endosperm. ![]() And you can find a better-for-you choice if you know what to look for. ![]() Whole grains are one of the features of the American Heart Association’s dietary recommendations for heart health. National Hypertension Control Initiativeīreads, cereals and pastas are comfort foods for some and enjoyed by many – despite the fuss over carbs and gluten.Pets and Your Health / Healthy Bond for Life. ![]()
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