Evan Myers Hour 7
ALL ABOUT THE GRAINS GROUP
WHAT FOODS ARE IN THE GRAINS GROUP
Wheat, oats, and barley are examples of things in the grains group. This is wheat.
These are oats.
This is barley, a cereal grain.
There are two subgroups within the grains group: whole grains and refined grains. Whole grains contain all of the kernel and are not processed to take out the bran and germ. Refined grains are processed to remove the bran and germ while leaving the endosperm to produce things like white rice and white bread. Refined grains have a better texture and shelf life, but they lack nutrients carried by the bran and germ even if they have been re-enhanced with some of those natural supplements.
EXAMPLES OF AN OUNCE OF GRAIN
1 Slice of bread is equivalent to one ounce of grain.
1 cup of ready-to-eat cereal is equivalent to one ounce of grain.
1/2 cup of cooked pasta is equivalent to one ounce of grain.
NUTRIENTS IN GRAINS
Iron, thiamin, and niacin are all important nutrients that grains give you. Iron is a component of hemoglobin, a red pigment in blood that transports oxygen to cells. If you don't get enough thiamin in your diet, you may become weak or fatigued and you may get psychosis or nerve damage. Niacin controls blood sugar among many other things.
- Whole grains may reduce the risk of heart disease
- Fiber-rich foods, such as whole grains, can reduce frequency of constipation and improve digestion
- Eating whole grains may help with weight management
- Eating whole grain products fortified with folate before and after pregnancy helps prevent neural tube defects during fetal development
Ways that the nutrition label can display whole grain ingredients:
- listing whole-grain ingredients as mainly used ingredients
- higher daily values of fiber
- if they contain less sodium than non-whole grain products
- Color is not an indication of whole-grain and non whole-grain
Tips when reading food labels:
- Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products
- Look at the product's nutrition label. 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. Foods with fewer added sugars are more likely whole grain