A core part of the recommended USDA Food Pyramid, Whole Grains provide fiber in terms of bran, as well as vitamins, energy and antioxidants from the kernel. The external bran layer provides additional fiber relative to white (refined) grains, such as traditional bread and pasta. While there are various types of whole grains, the most common sources include brown rice, whole wheat flour and oatmeal. We provide an overview of the health benefits of each:
Oatmeal
Traditionally considered a hot breakfast cereal, oatmeal is actually an entire class of rolled oatmeals which is used in a variety of products, ranging from baked goods to its use as a thickening agent in certain recipes. One of the greatest benefits of the grain, is its soluble fiber, which helps to lower cholesterol and stabilize blood sugar levels. As a result, many leading experts recommend the individuals incorporate oatmeal as part of their daily diet.
Brown Rice
As a product of its unmilled natural, brown rice retains a higher level of fiber and nutrients than traditional, while rice. A common dish in many parts of Asia and the West, Brown Rice retains B vitamins and fiber that are generally removed in the processing of white rice; nutrition experts have identified a number of benefits in the brown rice oil contained within the bran (outer layer). As a result, brown rice retains a number of mineral benefits, as well as providing a rich source of gluten-free grains to dieters.
Whole Wheat Flour
Rich in fiber, protein and nutrients relative to processed, white flour, whole wheat retains all parts of the grain, including the bran, endosperm and germ. Many food makers release “enriched” white flour, which adds the nutrients back into the product, although it still lacks the fiber and protein of whole wheat.
