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In this article, we look at the potential…. What makes whole grains so healthful? Share on Pinterest Why are whole grains so healthful? Whole grains reopened. The benefits of betaine. Exposure to air pollutants may amplify risk for depression in healthy individuals.
Costs associated with obesity may account for 3. Related Coverage. What are the best foods for heart health? What is nutrition, and why does it matter? Medically reviewed by Natalie Butler, R. How can these popular foods benefit our health? Medically reviewed by Natalie Olsen, R. For women, the amount can also depend on whether you are pregnant or breastfeeding.
Most Americans eat enough total grain foods, but few eat enough whole grains. At least half of the grains you eat should be whole grains. Find the right amount for you by getting your MyPlate Plan. For general recommendations by age, see the table below. The table below lists specific amounts that count as 1 ounce-equivalent of grains towards your daily recommended intake. In some cases the number of ounce-equivalents for common portions are also shown. Note: Click on the top row to expand the table.
If you are on a mobile device, you may need to turn your phone to see the full table. Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.
Grains are important sources of many nutrients, including complex carbohydrates, dietary fiber, several B vitamins thiamin, riboflavin, niacin, and folate , and minerals iron, magnesium, and selenium.
Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower risk of heart disease. Fiber is also important for proper bowel function. The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism — they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system.
Many refined grains are enriched with these B vitamins. Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron meats or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Fortified whole and refined grain products, including many ready-to-eat cereals, are major sources of non-heme iron in American diets.
Because calculating the carbohydrate-to-fiber ratio may be difficult and not readily available for a consumer reading a label, the study suggests that labeling guidelines appearing on whole-grain foods should be improved.
Whole Grains and Disease As researchers have begun to look more closely at carbohydrates and health, they are learning that the quality of the carbohydrates you eat is at least as important as the quantity. References U. Department of Health and Human Services and U.
Department of Agriculture. December Identifying whole grain foods: a comparison of different approaches for selecting more healthful whole grain products. Public Health Nutr. Association between dietary whole grain intake and risk of mortality: two large prospective studies in US men and women. Jacobs DR, Jr. Am J Clin Nutr. Whole grain intake and cardiovascular disease: a meta-analysis. Nutr Metab Cardiovasc Dis. Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies.
Eur J Epidemiol. Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review. PLoS Med. White rice, brown rice, and risk of type 2 diabetes in US men and women. Arch Intern Med. Ann Epidemiol. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.
Whole-grain intake and cancer: an expanded review and meta-analysis. Nutr Cancer. Dietary carbohydrate, glycemic index, and glycemic load and the risk of colorectal cancer in the BCDDP cohort. Cancer Causes Control.
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