Brogan Thomas, Hour 4

Grains Intro

If you're like most people, you probably eat grains almost every day. They are a really abundant food, and a necessary part of everyone's diet. But do you know the little things about them? Do you know what foods are grains, nutritional benefits, and how much you should be eating? If not, then you are about to.


There are a lot of foods that fall into the grains group. A few that do are as follows...


Grains have a total of 2 sub-groups. These two groups are Whole Grains and Refined Grains.

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.


There is an amount of grain that should be consumed every day. This number can vary based on you and your body type. Below is a table of the necessary amounts of grain for every person, and how much you need to eat of something to get an ounce.
Big image


There are many beneficial nutrients found in grains. Here are a few...

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.


Grains can do a lot of things for you. The health benefits can go on for quite some time, but here are four key ones to remember...

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.


When looking at a nutrition label, it is important to know what's in it. There's a lot of ways to tell if there are whole grains present in the food. Some things you should look for in a label that are a sign of whole grain ingredients are...

-brown rice

-whole-grain corn (pretty much anything with "whole-grain" in front of it)




There are many more, but those are a few examples.


Here are a few more tips for successfully identifying whole grain products vs others.

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.

Big image
Big image