Brogan Thomas, Hour 4
FOODS IN THE GRAINS GROUP
2 SUB GROUPS
Whole Grains - What makes Whole Grains unique is that they use the entirety of the grain kernel, which includes the bran, germ, and endosperm. Some foods that are whole grains are oatmeal, brown rice, whole cornmeal, and others.
Refined Grains - Refined grains, unlike Whole Grains, have been "milled". This is a process where the bran and germ are removed. This is said to improve their shelf life, but it also takes away a lot of necessary nutrients, which is why Whole Grains are made out to be healthier than Refined Grains.
WHAT IS AN OUNCE?
Dietary Fiber: Dietary Fiber can do many things for you, including reducing blood cholesterol levels and even lowering your risk of heart disease, obesity, and type 2 diabetes. They are also successful in giving you a sense of fullness, even though they aren't many calories.
Several B Vitamins (including thiamin, riboflavin, niacin, and folate): B Vitamins are very helpful in the area of metabolism. They really help the body release energy from carbohydrates, protein, and fat. They are also key in having a healthy nervous system,
Minerals: The minerals Magnesium and Selenium can be found in whole grains. Magnesium can help release energy from muscles and build bones. Selenium can protect cells from oxidation, and is also vital for a healthy immune system.
1) If you eat grains fortified with folate during pregnancy, it can prevent neural tube defects during fetal development.
2) It can help greatly to weight management,
3) Eating a lot of whole grains can reduce constipation.
4) It can reduce the risk of heart disease.
-whole-grain corn (pretty much anything with "whole-grain" in front of it)
There are many more, but those are a few examples.
FOOD LABEL TIPS
1) Color does not indicate the content of the food. Brown bread could be a result of molasses, so always remember to read the label.
2) If a label has things like "multi-grain", "100% wheat", or "bran", it probably isn't whole grain. Hate to break it to you, but you're being scammed.
3) When reading labels, you should choose the whole grain products with the most percent of daily value (DV). These may be a great source of fiber.
4) When reading the labels, look for the things that indicate added sugar (honey, molasses, high-fructose corn syrup, etc.) You might want to stay away from these foods, or at least eat them in small quantities.