“Eat entire grains, not refined grains.”
As diet guidelines go, this one wants no clarification. Or does it?
Do most folk know the actual distinction between entire and refined grains?
And extra importantly, are entire grains all the time the higher alternative?
Understanding the details might help you (or your shoppers) choose grains that greatest match your private preferences and targets.
Let’s begin with the important thing distinction:
- With entire grains, processing removes solely the indigestible outer hull, preserving the nutrition-packed bran and germ, and the endosperm.
- With refined grains, processing strips away the bran and germ—forsaking solely the delicate, easy-to-chew endosperm that’s wealthy in starch however not a lot else.
Does this imply refined grains ought to be universally averted?
Processing is only one issue to think about.
For instance, refined grains are an essential a part of many meals cultures and experiences and may completely be a part of a wholesome total food regimen.
What’s extra, some refined grains include extra fiber, protein, nutritional vitamins, and minerals than many individuals assume. That is very true in relation to particular styles of breakfast cereal, bread, and pasta. (Many refined grains are “enriched” with healthful vitamins.)
So reasonably than sorting grains into “good” and “bad” categories, consider them on a spectrum—and within the full context of your (or your shopper’s) life.
- At one finish of the spectrum: intact, minimally-processed entire grains like quinoa and brown rice.
- On the different finish of the spectrum: refined, heavily-processed grain-based meals like white bread, pasta, children’ breakfast cereals, and pastries.
Between these extremes? An entire lot of choices for a lot of completely different circumstances, preferences, and well being wants.
Take a look at this infographic to be taught the entire reality about grains.
Download the tablet-friendly version of this infographic to broaden your grain horizons (and/or to assist your shoppers follow good diet with out being needlessly restrictive).
Download the tablet-friendly model of this infographic to open your thoughts (and kitchen) to the total spectrum of grain merchandise.
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