Grains

Grains are an important food group that provides essential nutrients and energy for the body. They are a staple in many diets around the world and come in various forms, including whole grains and refined grains.

Types of Grains

There are two main types of grains: whole grains and refined grains.

Whole Grains

• Whole grains contain the entire grain kernel, which includes the bran, germ, and endosperm.
• Examples of whole grains include brown rice, quinoa, oats, whole wheat, and barley.
• Whole grains are rich in fiber, vitamins, and minerals.

Refined Grains

• Refined grains have been processed to remove the bran and germ, leaving only the endosperm.
• Examples of refined grains include white rice, white flour, and products made with white flour, such as bread and pasta.
• Refined grains may be enriched with some of the lost nutrients, but they are lower in fiber and other important nutrients compared to whole grains.

Health Benefits of Grains

Grains offer several health benefits when included as part of a balanced diet:

• Provide energy: Grains are a major source of carbohydrates, which are the body's primary source of energy.
• Rich in nutrients: Whole grains are high in fiber, vitamins (such as B vitamins), and minerals (such as iron and magnesium).
• Support digestive health: The fiber in whole grains helps promote healthy digestion and may reduce the risk of certain diseases, such as heart disease and type 2 diabetes.
• May reduce chronic disease risk: Consuming whole grains has been linked to a lower risk of heart disease, stroke, and certain types of cancer.

Recommended Servings

The Dietary Guidelines for Americans recommend that at least half of the grains consumed should be whole grains. Depending on age and gender, the recommended daily servings of grains vary. For example, teenage boys may need more servings than adult women. It's important to choose a variety of grains to obtain different nutrients.

Study Tips

When studying grains, consider the following tips:

• Learn to identify different types of whole grains and refined grains.
• Understand the nutritional differences between whole grains and refined grains.
• Memorize the recommended daily servings of grains for different age groups and genders.
• Be familiar with the health benefits of consuming whole grains as part of a balanced diet.