Elvis Ayala Hr 7

Foods made by Grains

Sub Groups

Whole Grains

Whole grains contain the entire grain kernel.

Some examples of whole grains are whole-wheat flour, bulgur, oatmeal, whole cornmeal, and brown rice.

Refined Grains

Refined grains have been milled, a process that removes the bran and germ. Removes dietary fiber, iron, and many B vitamins.

Some examples are white flour, de-germed cornmeal, white bread, and white rice.

Examples of An Ounce


Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes.

Folate (folic acid), another B vitamin, helps the body form red blood cells.

Iron is used to carry oxygen in the blood.

Health Benefits

  • Consuming whole grains as part of a healthy diet may reduce the risk of heart disease.
  • Consuming foods containing fiber, such as whole grains, as part of a healthy diet, may reduce constipation.
  • Eating whole grains may help with weight management.
  • Eating grain products fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development.
  • Food Label

  • Choose foods that name one of the following whole-grain ingredients first on the label's ingredient list:

    brown rice- whole-grain barley

    buckwheat- whole-grain corn

    bulgur- whole-grain sorghum

    millet- whole-grain triticale

    oatmeal-whole oats

    popcorn-whole rye

    quinoa-whole wheat

    rolled oats-wild rice

  • Food Label Tips

  • Color is not an indication of a whole grain.
  • Read the ingredient list to see if it is a whole grain.
  • Read the food label’s ingredient list.

    Look for terms that indicate added sugars (such as sucrose, high-fructose corn syrup, honey, malt syrup, maple syrup, molasses, or raw sugar) that add extra calories. Choose foods with fewer added sugars.

    Most sodium in the food supply comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads.