Whole Grains Guide

You probably have a lot on how well you can hear the whole grain. But you know what is really whole grain - or why they are so good?

A whole grain counts in all three parts - bran, germ and endosperm - are present. Most people know that fruits and vegetables beneficial phytochemicals and antioxidants, but many do not realize that whole grains are often an even better source of these important nutrients. In fact, whole grain products a good source of B vitamins, vitamin E, magnesium, iron and fiber and other valuable antioxidants not found in certain fruits and vegetables. Most of the antioxidants and vitamins in the germ and bran cereals.

Common types of whole grains:


* Cut-grass
* Brown rice
* Whole wheat bread
* Oatmeal
* Whole oats
* Barley
* Rye
* Bulgar
* Popcorn

Less frequent types of whole grains:

* Amaranth
* Millet
* Quinoa
* Sorghum
Triticale *


Recommendations for Corn

Whole grains have shown that the risk of heart disease by lowering cholesterol, blood pressure and blood clots. Whole grains have also shown that the risk of many forms of cancer. They can also help regulate blood sugar in people with diabetes. Other studies have also shown that people who consume more whole grains than those who consumed fewer whole grains weigh less.

In January 2005 the U.S. government issued new Dietary Guidelines for Americans 2005: An e-mail from the new guidelines recommend that all adults eat half the grains as whole grains - that are at least three servings of whole grains per day.

Increase intake of whole grain: A simple way to increase whole grain intake to a variety of refined grain products to replace the entire grain.

* If replacing a slice of brown bread for your bread
* A serving of whole grains in the morning
* Replace half the white flour with whole wheat flour in your regular recipes for cakes, muffins, quick breads and pancakes
* Add brown rice, wild rice or barley in vegetable soup
* Snack on popcorn instead of chips, movie nights
* Carefully check the labels! Foods with the words "multi-grain," "stone-ground", "100% wheat," "cracked wheat," "seven grain" or "bran" usually refers to non-whole grains. Color is not a sign of whole grains. Brown is not necessarily whole grain or whole wheat bread! Some brown bread brown color is added to the brown color to achieve!

In assessing whether a packaged food grains or not, for the eighth word "total" in the list of ingredients. Also to be considered for whole-grain stamp (see example above). A "good source" stamp contains at least 1 / 2 serving of whole grains, while an "excellent source" contains at least one serving of whole grains.