Whole Grains Pennsylvania State University全谷物宾夕法尼亚州立大学.pptVIP

Whole Grains What foods are in the grain group? Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, whole grains and refined grains. What are Whole Grains? In their natural state, whole grains are the entire seed of a plant. They are made up of 3 key parts: the bran the germ the endosperm BRAN: It contains important antioxidants, B vitamins and fiber. GERM: It contains many B vitamins, some protein, minerals, and healthy fats. ENDOSPERM: The largest portion of the kernel. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals. What are refined grains? The bran (fiber-rich outer layer) and the germ (the nutrient-rich inner part) of the grain are removed during the milling process. Only the endosperm (middle part) remains. Although this process makes grains easier to use in cooking, it strips away many vitamins and minerals. What are the Benefits of Whole Grains? Valuable antioxidants, B vitamins, vitamin E, magnesium, iron and fiber. May reduce risks of heart disease, stroke, cancer, diabetes and obesity. May help with weight management. Consuming foods rich in fiber, such as whole grains, may help remove cholesterol and reduce constipation.? Provides a feeling of fullness with fewer calories. What Counts as a Serving? The USDA recommends meeting the daily requirement by eating: three ounce-equivalents of breads, rolls, cereals or other grain foods made with 100% whole grains. Therefore, make half of your grains, whole grains! A slice of bread or a serving of breakfast cereal usually weighs about an ounce. Identifying Whole Grain Products First, check the package label Identifying Whole Grain Products Second, check the list of ingredients. If the first ingredient listed contains the word whole (such as whole wheat flour”