Whole grains are nutritionally superior to refined grains, richer in dietary fiber, antioxidants, protein, dietary minerals (including magnesium, manganese, phosphorus, and selenium), and vitamins (including niacin, vitamin B6, and vitamin E).
Manufacturers are sometimes required by law to fortify refined grain products to make up for the loss of vitamins and minerals. Of the grains listed below, those with the highest amount of fiber include whole wheat, quinoa, and bulgar. Whole wheat has 8 grams protein and 7 grams fiber per ½ cup dry. Quinoa beats whole wheat with 12 grains protein and 13 grams fiber per ½ cup dry. Bulgur has 9 grams protein and 13 grams of fiber. See sample labels below.
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Common Types of Whole Grains: |
Less Common Types of Whole Grains: |
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wild rice
brown rice
whole wheat
oatmeal
whole oats
barley
whole rye
bulgur
popcorn |
amaranth
millet
quinoa
sorghum
triticale |
In terms of health, the greater amount of dietary fiber (which can be as much as 4x that found in refined grains) is the most important benefit. It has been shown to reduce the incidence of some forms of cancer, digestive system diseases, gum disease, coronary heart disease, diabetes, and obesity. The protective effects of higher fiber occur because carbohydrates from whole grains are digested and enter the bloodstream more slowly (as measured by the glycemic index).
Many health studies have shown that whole grains have numerous cardiovascular benefits. Consuming foods rich in fiber, such as whole grains, as part of a healthy diet, reduces the risk of coronary heart disease. Also consuming whole grains, as part of a healthy diet, may reduce constipation.
Whole grains are particularly rich in complex carbohydrates which help keep the body energized through the whole day. Complex carbohydrates may have a positive effect on weight control. Eating at least 3 ounce equivalents a day of whole grains may help with weight management.
Rebecca
