These days people are making more of an effort to keep stay fit and healthy, and often the first step is eating well.
But with so many rules for the perfect “healthy” diet out there, it can get pretty confusing trying to work out what to add and take away from your diet.
Many people know that you’re supposed to eat 5 fruits and veg a day, but do you know how much whole grains you should be eating? This is something that you may not have even considered before.
If you ask this question to a group of people, you’ll probably get a wide variety of answers.
This is because when it comes to the overall number of servings of grains that you should consume daily, everyone has varying requirements depending on many different circumstances.
In addition, loads of foods are based on grains that you can pick from, and not all of them have the same level of nutritious content.
Keep reading to find out how many servings of grains you should be eating and understand which options are the healthiest for you to consume so that you may maintain your good health.
Whole Grain Daily Serving Recommendations
Consuming the appropriate amount of grains and foods made with grains for you is dependent on many factors, including your age, gender, and level of physical activity, amongst others.
Saying that, the typical recommendation for adults in the United States is to consume at least 48g on a daily basis.
It’s generally accepted that one serving of a grain-based product, such as one slice of bread or one cup of cereal, is equivalent to around 28g (1 ounce).
However, the fact that many grain meals are quite big means that what appears to be a single serving is deemed to be equal to more than an ounce.
This can make things more complicated than they need to be. One whole bagel, for instance, may be considered equal to four ounces.
In general, if you want to be healthy, then you don’t need to go out of your way to eat a grain-heavy diet. So long as you’re getting the right amount for you that’s all that matters.
This can be done by either following the above recommendation, or you can consult your doctor to find out what’s missing in your diet and whether you need more/less grains.
All About Grains
Gains come in two forms, whole grains, and whole grains. Oatmeal, brown rice, white rice, popcorn, buckwheat, barley, and wheat are examples of common grains. Wheat is, of course, the most common grain.
The bran, the germ, and the endosperm are the three components that make up a grain in its whole form, and each of these parts can give you a variety of health benefits.
The Endosperm
The endosperm is the most abundant portion of the kernel and is responsible for supplying the germ with nutrients.
The majority of its composition is made up of starchy carbs, and it also has a trace amount of protein and various vitamins and minerals.
The Germ
The minuscule inner seed, also known as the embryo, is a rich source of vitamin E, vitamin B, minerals, and healthy fats. This seed has the potential to develop into a new plant.
The Bran
The outer layer of the kernel, known as the bran, shields the kernel from damage caused by sunshine, insects, moisture, and disease.
This portion can be consumed and provides the body with essential antioxidants, B vitamins, iron, copper, zinc, and magnesium as well as phytonutrients and fiber.
Anything that is manufactured from wheat, rice, oats, cornmeal, barley, or any cereal grain is considered to be a grain-based food (see also ‘What Are Cereal Grains?‘). Examples of grain-based foods include bread goods, crackers, cakes, bagels, tortillas, and grits.
In general, carbohydrates are defined as grains and foods based on grains; however, grains and grain-based foods can also contain traces of fat and protein.
Whole Grains
Whole grains are the original form of every grain. Whole grain foods are products that have been produced from grains that have been processed in such a way that the grain kernels have not been broken up into smaller pieces.
Whole-wheat products that are made with 100% whole-wheat flour instead of refined flour, bulgur, whole cornmeal, oatmeal, and brown rice are all examples of popular whole-grain foods.
A lower risk of disease and mortality are some of the many health benefits that are connected with eating whole grains.
Health Benefits
Studies have indicated that increasing the levels of whole grains in your diet is associated not just with a reduction in overall body weight but also with a reduction in the low-grade inflammation that occurs throughout the body.
The bran, germ, and endosperm are all components of whole grains. The consumption of whole grains is associated with an increase in dietary fiber, iron, magnesium, and many different B vitamins.
Refined Grains
Grains are considered refined once they have been milled or otherwise processed to remove the heavy bran and germ components.
The end product is a dish that has a finer texture and, as a result, may have a greater visual appeal to more customers. Additionally, the shelf life of these meals is typically extended.
Health Benefits
Compared to the health benefits of whole grains, refined grains just cannot keep up.
During the milling process of refined grains, the portion of the kernel that is responsible for providing dietary fiber, iron, and B vitamins, in addition to some minerals and phytonutrients, is removed.
Because of this, refined grains are far less healthy and good for you than whole grain products.
Summary
If you want to improve your diet and overall health, a great place to start is to eat more whole-grain products.
In the United States, it’s recommended that the average adult eats up to 48g of whole grains daily. This can very easily be done if you eat a lot of grain products like cereal and bread.
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