Walking through the grain aisle of the grocery store is overwhelming. There are countless varieties, brands, and options to choose from, and it is challenging to know what grain source is the most nutritious option.
When choosing a grain source, it is best to consume whole grains. Whole grains include all three parts of the kernel (the bran, germ, and endosperm). They are rich in B vitamins (thiamin, riboflavin, niacin, and folate) and minerals (iron, magnesium, and selenium). According to the Mayo Clinic, grains are high in fiber, which helps you feel satisfied and full. Half of our daily grain intake should be whole grains.
Whole grains are any food made from wheat, rice, oats, cornmeal, barley or any other cereal grain product. At the grocery store, whole grain products can be identified by a square, yellow stamp. Popular whole grain items at the grocery store include:
• Whole wheat bread
• Quinoa
• Whole wheat pasta
• Whole wheat crackers
Another category of grains are refined grains. Refined grains only contain the endosperm because
they are processed in a way that removes the bran and germ, which removes the protein, fiber, and other nutrients. Typically, refined grains are enriched. Enriched grains are grains that have nutrients added back into the food, but not fiber. However, enriched products do not have as many vitamins and minerals as whole-grain bread.
Finally, it is important to be caution of deceiving food labels when shopping. Deceiving labels include:
• “Multi-grain”
• “Made with whole grains”
• “Whole grains are the first ingredient”
Multi-grain means multiple grains have gone into that product, not necessarily that they are whole
grain. Additionally, if a product says, “made with whole grains,” or “whole grains are the first ingredient,” be aware that these products are not whole grains.
At Cuisine for Healing we only use whole grain ingredients, try some of our new Mini Muffins
made with oats, sweet potato, and banana, or try our new delicious Tamale Pie, made with homemade cornbread!
Sources:
https://www.myplate.gov/eat-healthy/grains
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826#:~:text=Grains%20are%20naturally%20high%20in,cancers%20and%20other%20health%20problems.
