All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Onions

Oranges

Organ Meats

Papayas

Parsnips

GRAINS

Typical serving size:

Varies per grain

HOW THEY HARM

Heart disease (refined grains) Diabetes (refined grains) Celiac disease

WHAT IT HEALS

Diabetes (whole grains) Heart disease (whole grains) Cancer (whole grains) Digestive health (whole grains) Diverticular disease (whole grains) Anemia (whole grain and enriched flours) Healthy weight Since prehistoric times, grain products have been one of the basic foodstuffs of agrarian societies
Almost every culture has a staple grain around which its cuisine is centered
North Americans still tend to make the greatest use of native wheat, which is ground into flour and made into bread and other baked goods
To a lesser extent, North Americans also consume corn, rice, oats, barley, millet, and other grains
Whole grains are rich in complex carbohydrates, fiber, and many vitamins and minerals, such as the B vitamins, vitamin E, magnesium, iron, zinc, and an assortment of phytochemicals
They are also very low in fat, and when eaten in combination with beans, peas, and other legumes, grains are a good source of complete protein
Refined grain has had the fibrous outer coating and the germ (which spoil more quickly than the rest of the plant) removed
Unfortunately, those are the very parts with all the phytonutrients
What’s left is the starchy interior, which is essentially devoid of nutrients
Grains are used to create a variety of flours that are ingredients in breads, pasta, pastries, and other baked goods
Flours can also be used as thickening agents or as additives
Look instead for unrefined whole grain flours
Whole grains include barley, brown rice, buckwheat, millet, oats, quinoa, spelt, and whole wheat
In addition, if you have a gluten sensitivity, you can find flours made from all sorts of grains, nuts, and other foods, including potato, almonds, rice, chickpeas, and buckwheat

Health Benefits

Decrease the risk of diabetes and cardiovascular disease
The Iowa Women’s Health Study followed almost 35,000 women age 55 to 69 and found that the more whole grains eaten, the lower the risk of dying from heart disease
Another study found that adults with the highest intake of whole grains were 35 percent less likely to develop type 2 diabetes than those with the lowest intake
Reduce the risk of cancer
Although the data is mixed, a large, 5-year study among nearly 500,000 men and women showed that eating whole grains, but not dietary fiber, offers modest protection against colorectal cancer
Support digestive health
Whole grains are rich in fiber, which keeps the stool soft and bulky
The fiber also helps prevent diverticular disease
May aid in weight loss
The fiber from whole grain flours may help you feel fuller faster, which aids in weight loss
The B vitamins in whole grain flours also play a key role in metabolism
But because flours can be relatively high in calories, be sure to keep your portions in check
Support normal iron levels
Whole-grain flours are also rich in folate and iron, which helps the body form red blood cells, making these flours helpful in warding off the effects of anemia
In addition flour helps deliver concentrated dose of calories
Flour is a more concentrated source of calories than its source material because the moisture has been removed
For example, 1 lb (453 g) of potato flour contains 1,600 calories, compared with 350 in a pound of raw potatoes; a cup of cornmeal has about 400 calories, while a cup of cooked corn only has 100
In effect, eating breads and other foods made with flours are a good way to increase calorie intake for those who need to gain weight
17% higher risk of diabetes is associated with eating five or more servings of white rice per week than eating white rice less than once a month

Health Risks

Heart disease, diabetes, and other diseases
Refined grain products, including flours, breads, and breakfast cereals, are fortified with iron, thiamine, riboflavin, folate, and niacin
But despite these additions, they still have fewer vitamins, minerals, and dietary fiber than whole grain products
In the Iowa Women’s Health Study, women in the highest quintile of refined-grain intake had a 16% greater risk of total mortality than did women in the lowest quintile
Empty calories
Many nutrients are lost in flour milling and processing
When making white flour from wheat, the bran and germ from wheat are removed, reducing the fiber and the amounts of the 22 vitamins and minerals found in the whole grain
For best nutritional value, choose whole-grain flours or those that are enriched
Malabsorption
Those suffering from celiac disease or gluten intolerance may not be able to absorb nutrients in certain grains
People who have celiac disease cannot consume grains such as wheat, bulgur, and rye
Gluten, the protein in these grains, produces changes in the lining of the small intestine, which results in malabsorption of nutrients

Allergies

Use cooked, cooled red quinoa in place of pasta in a salad

Create a risotto-style dish with barley and mushrooms

Add cooked wheat berries to minestrone soup

Use distinctive rye flour to make homemade pretzels or crackers

Buying Tip

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When shopping for whole grain breads and cereals, read labels carefully
Look for the words “whole wheat flour” as the first ingredient
A product simply labeled “wheat flour” is actually white flour

Storing Tips

Keep whole grains in airtight containers or bags with the air pressed out

Store in a cool, dry place, or in the refrigerator for 2 to 3 months or the freezer for 6 to 8 months