Food Nutrition in Whole
Grains
Cereal whole grains (eg.
barley, buckwheat, bulgur, couscous, maize, millet, oats, rye, semolina
and wheat) as well as the flours and other foods made from them, are an
exceptionally nutritious part of any healthy diet as they supply fiber
and a range of other nutrients. They are referred to as "whole grains"
because they comprise the entire grain seed (kernel) which includes 3
elements - the bran, the germ, and the endosperm. By comparison, in the
case of refined non-whole grain cereals, much of the bran and some of
the germ is removed during the refining process, resulting in a significant
lowering of dietary fiber, vitamins, minerals, lignans, phytoestrogens,
phenolic compounds, and phytic acid. The latest Dietary Guidelines
For Americans state that at least 50 percent of carbohydrate consumed
should be whole grain. People with celiac disease or gluten intolerance
should avoid wheat, barley, oats and rye, as all contain gluten.
Energy in Whole Grains
The calorie content of whole
grain cereals (100g serving size) varies from 50 to 400 calories depending
on type.
Nutrients in Whole Grains
Whole grain cereals are high
in complex carbohydrate (inc. soluble and insoluble fiber) and contain
varying amounts of protein and fat.
Vitamins in Whole Grains
All whole grain cereal contains
members of the B-vitamin complex, but no vitamin C.
Minerals in Whole Grains
Whole grains typically contain
a variety of iron, potassium, magnesium and calcium.
Glycemic Index (GI) Value
For Whole Grains
Wholegrain cereals typically
have a low-medium GI value.
Most Nutritious Types of
Whole Grains
All commonly available whole
grain cereals are a valuable part of any healthy eating plan. They provide
good dietary nutrition and maintain stable glood glucose levels. Nutrition in Types of Whole
Grain Cereal
Acorn
Flour
Arrowroot Flour
Barley
Barley Flour
Barley Malt Flour
Bleached Wheat Flour
Bran
Bread Flour
Buckwheat
Buckwheat Flour
Bulgur, Cooked
Bulgur, Dry
Carob Flour
Chickpea Flour
Corn Bran
Corn Flour
Corn Grits
Cornmeal
Cottonseed Flour
Couscous, Cooked
Couscous, Dry
Dumplings
Durum Wheat
Millet, Cooked
Millet, Raw
Millet, Puffed
Oat Flour
Oat Life
Oat Bran
Oat Bran, Raw
Oat Bran Flakes
Oat Bran Rolls
Oatmeal Crisp
Oats, Instant
Peanut Flour
Peanut Flour, Low-Fat
Pearl Barley
Rice Flour
Rye Flour
Self-Raising Flour
Semolina
Sesame Flour
Soy Flour
Soy Flour, Low Fat
Sunflower Seed Flour
Triticale Flour
Wheat Flour
White Flour
White Rice Flour
Whole Grain Corn Flour
Whole Grain Wheat
Flour
Weight Control, Exercise
and Nutrition
Some people who want to lose
weight make the mistake of focusing exclusively on calorie-intake and
counting calories. Although keeping track of energy intake is vital, energy
expenditure is also important. So too is diet nutrition, because when
we maintain a healthy body and metabolism, we burn calories faster. In
short, if you want to lose weight, make sure you eat a healthy diet in
order to obtain all your necessary nutrients.
More Information About
Calories and Energy Expenditure
Calorie Burning Exercise Advice
Calories Burned By Exercise
Calories in Foods
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