What are whole grains? Yeens The Importance of Eating Fruits and Veggies for Kids. What is a wholegrain?

Importance of whole grains for teens -

Whole wheat foods are often partially refined, which means they may not be whole grain foods but are still healthy choices. Some examples of the nutrients found in whole grains include fibre, B vitamins niacin, thiamine and folate zinc , magnesium and manganese.

Fibre helps the digestive system work properly. Fibre is highest in whole grain foods and can also be found in whole wheat foods. B vitamins niacin, thiamine and folate are important for helping tissues grow and making healthy red blood cells.

Second, some types of fiber in grains act as prebiotics. This means they help feed your beneficial gut bacteria , which are important for digestive health 5 , Due to their fiber content, whole grains help support healthy digestion by giving bulk to stools and feeding your beneficial gut bacteria.

Inflammation is at the root of many chronic diseases. Some evidence suggests that whole grains can help reduce inflammation In one study, women who ate the most whole grains were least likely to die from inflammation-related chronic conditions The results of these and other studies support public health recommendations to replace most refined grains with whole grains Eating whole grains regularly could help lower inflammation, a key factor in many chronic diseases.

In one review of 20 studies, 6 showed a reduced risk of cancer , while 14 indicated no link Additionally, some health benefits linked to fiber may help lower your risk of cancer. These include its role as a prebiotic 24 , 26 , Lastly, other components of whole grains, including phytic acid, phenolic acids, and saponins, may slow the development of cancer Whole grains may help prevent colorectal cancer, one of the most common types of cancer.

In fact, one study suggested that whole grain intake specifically lowered the risk of dying from heart disease, as well as any other cause The study used data from two large cohort studies, adjusting for other factors likely to influence death rates, such as smoking, body weight, and overall eating patterns.

While whole grains are healthy for most people, they may not be appropriate for all people at all times. Wheat, barley, and rye contain gluten, a type of protein that some people are intolerant or allergic to.

Having a gluten allergy, celiac disease, or gluten sensitivity can cause a range of symptoms, including fatigue, indigestion, and joint pain. Gluten-free whole grains , including buckwheat, rice, oats, and amaranth, are fine for most people with these conditions.

However, some have difficulty tolerating any type of grain and experience digestive distress and other symptoms. Some grains, such as wheat, are high in short-chain carbohydrates called FODMAPs.

These can cause symptoms in people with irritable bowel syndrome IBS , which is very common. Some people have difficulty tolerating grains. The most well-known issue is gluten, which affects people with gluten allergy, celiac disease, or gluten sensitivity.

Perhaps the simplest thing to do is to find whole-grain alternatives to refined grains in your diet. Do the same for breads and cereals. Be sure to read the ingredient list to see if a product is made from whole grains. You can also experiment with new whole grains that you may not have tried before, such as quinoa.

There are many ways to work whole grains into your diet. Replacing refined grains with whole grains is a good place to start. Regularly eating whole grains may reduce your risk of heart disease, type 2 diabetes, and obesity.

This is particularly true when they replace the refined grains in your diet. High-fiber foods like whole grains also significantly improve your digestive health, though people with gluten intolerance must avoid wheat, barley, and rye.

For improved health and longevity , consider adding whole grains to your diet every day. Healthy, whole-grain breakfast cereals, such as steel-cut oatmeal, are a popular choice.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Replacing refined grains in favor of whole grains has been linked to various health benefits. Here are 14 healthy whole-grain foods to add to your….

Grains are the edible seeds of plants called cereals, including rice, corn, and wheat. This article takes a close look at grains and their health…. Ezekiel bread is made from sprouted grains and doesn't contain added sugars.

It is much more nutrient-dense than most commercial breads on the market. Sprouted grain bread is made from whole grains that have begun to germinate. Magnesium is a mineral used in building bones and releasing energy from muscles.

Selenium protects cells from oxidation. It is also important for a healthy immune system. Do you want to know more about the foods in the Grains Group?

What does an ounce-equivalent of grains look like? Check out the Food Group Gallery! This is a great resource if you're trying to eat more whole grains.

It will also help you add more variety to your meals. Find savings in your area and discover new ways to prepare budget-friendly foods.

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today. The site is secure. Make half your grains whole grains. What foods are in the Grains Group?

Grains have two subgroups: whole grains and refined grains. How many grains are needed daily? Why is it important to eat grains? Make Half Your Grains Whole Grains tip sheet Learn more.

How many grain foods are needed daily? What counts as an ounce-equivalent oz-equiv of grains? The following are some grain food portions that are equal to one ounce: 1 slice of bread 1 cup of ready-to-eat cereal ½ cup of cooked rice, cooked pasta, or cooked cereal The table below lists specific amounts that count as 1 ounce-equivalent of grains.

More About the Grains Group Note: Click on the top row to expand the table. Why is it important to eat grains, especially whole grains?

Nutrients Grains are important sources of many nutrients, including complex carbohydrates, dietary fiber, several B vitamins, and minerals iron, magnesium, and selenium. Nutrients Fiber from whole grains may help reduce blood cholesterol levels and may lower risk of heart disease.

Nutrients The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism — they help the body release energy from protein, fat, and carbohydrates. Nutrients Iron is used to carry oxygen in the blood.

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