Filed under: Grains
Whole grains—such as brown rice and oatmeal—keep you fuller longer and provide sustainable energy to boost your performance throughout the day. Those who eat whole grains daily have a lower incidence of prediabetes, heart disease, cancer, respiratory and infectious diseases, and mental decline too.
Make sure to make at least half of your grain choices whole grains daily to get the vitamins and nutrients they contain and that are missing from refined and processed grains. The more processed grains you eat, the more important nutrients you miss out on. Read more...
If you’re avoiding grains due to a particular diet plan, or if you think you have to exclude grains due to gluten sensitivities, you may want to think again. HPRC has put together a table of grains (with and without gluten) and their basic nutrients to point out how nutritious grains can be. Even for those who are gluten-free or sensitive to gluten, the table shows there are plenty of healthy, gluten-free options to incorporate into your diet.
As the table indicates, whole grains are very nutrient dense: They contain fiber, vitamins such as niacin and folate (and other B vitamins), minerals such as calcium, iron, magnesium, potassium, manganese, zinc, and selenium, as well as protein and branched-chain amino acids.
A diet rich in whole grains has been associated with lower risk of Type 2 diabetes and cardiovascular disease. Paleo diet followers, as well as those who are following a gluten-free diet, need not eliminate whole grains from their diet. The benefits are vast, with many choices for a varied diet. For more information about whole grains, see the ChooseMyPlate.gov resource, “Why is it important to eat grains, especially whole grains?”