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Whole grains: Hearty options for a healthy diet
Find out why whole grains are better than refined grains and how you can add more whole grains to your diet.
By Mayo Clinic staffHailed as the "staff of life" for their historical importance to human survival, grains are an essential part of a healthy diet. Also called cereals, grains are the widely varied seeds of grasses, which are cultivated for food. They come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds.
All types of grains are good sources of complex carbohydrates, various vitamins and minerals and are naturally low in fat. But grains that haven't been refined — called whole grains — are even better for you. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. So whenever you can, choose whole grains over refined grains.
Whole grains vs. refined grains
Whole grains haven't had their bran and germ removed by milling, making them better sources of fiber — the part of plant-based foods that your body doesn't digest. Among many health benefits, a high-fiber diet also tends to make a meal feel more filling and linger longer, so you stay full for a greater amount of time.
Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, and they don't provide as much fiber.
Rice, bread, cereal, flour and pasta are all grains or grain products. Eat whole-grain versions — rather than refined grains — as often as possible.
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