What makes grains

They are also found in all sorts of healthy foods , including nuts, seeds, legumes , tubers and even fruits and vegetables. That being said, traditional preparation methods like soaking, sprouting and fermenting can degrade most of the antinutrients 52 , 53 , Unfortunately, most grains consumed today have not gone through these processing methods, so there may be significant amounts of antinutrients in them. Even so, the fact that a food contains antinutrients does not mean that it is bad for you.

Every food has its pros and cons, and the benefits of real, whole foods usually far outweigh the harmful effects of antinutrients. Like other plant foods, grains tend to contain antinutrients like phytic acid, lectins, and others. These can be degraded using preparation methods like soaking, sprouting and fermenting.

The paleo diet shuns grains on principle, but low-carb diets eliminate them because of the carb content. Many studies on both low-carb and paleo have shown that these diets can lead to weight loss, reduced belly fat and major improvements in various health markers 55 , 56 , On the other hand, we have many studies on the Mediterranean diet, which includes grains mostly whole.

The Mediterranean diet also causes major health benefits and lowers the risk of heart disease and premature death 58 , According to these studies, both diets that include and exclude grains can be compatible with excellent health.

If you like grains, eat them. Whole grains have many legitimate health benefits. This article lists the top nine benefits of whole grains, as well as who might want to avoid them. Quinoa has been called a "superfood" because it's full of nutrients. This article takes a look at what quinoa is and why it's so good for you.

Some people follow a grain-free diet due to allergies or intolerances, while others opt for it in an attempt to lose weight or improve their health…. Going grain-free is unnecessary and too limited for most dieters, but there could be real benefits for people with digestive disorders. Getting your meals delivered can save major time on meal prep. Numerous foods are marketed as healthy but contain hidden ingredients. Here are 14 "health foods" that aren't as nutritious as you thought.

If you're considering adding or removing meat from your diet, you may wonder whether meat is healthy. This article explores the environmental and…. For optimal health, it's a good idea to choose the foods that contain the most nutrients. Here are the 11 most nutrient-dense foods on earth. Calcium has many benefits, but most people aren't getting enough of this mineral. Here is a list of 15 foods that are rich in calcium, many of which…. Salt, also known as sodium chloride, is abundant in most people's diets.

This article explores whether salt is healthy or unhealthy. Health Conditions Discover Plan Connect. The three most commonly consumed types are wheat, rice and corn. Despite widespread consumption, the health effects of grains are quite controversial.

However, some health experts believe that we should be avoiding grains as much as possible. As is so often the case in nutrition, there are good arguments on both sides. What Are Grains? Then grains can be processed into various different food products Today, the most commonly produced and consumed grains are corn or maize , rice, and wheat.

Bottom line: Grains are edible dry seeds from plants called cereals. Whole Grains vs Refined Grains. Just like most other foods, not all grains are created equal. It is important to make a distinction between whole and refined grains. A whole grain consists of 3 main parts 2 , 3 : Bran: The hard outer layer of the grain. It contains fiber, minerals and antioxidants.

Germ: The nutrient-rich core that contains carbs, fats, proteins , vitamins, minerals, antioxidants and various phytonutrients. The germ is the embryo of the plant, the part that gives rise to a new plant. Endosperm: The biggest part of the grain, contains mostly carbs in the form of starch and protein. Some grains like oats are usually eaten whole, whereas others are generally eaten refined. Bottom Line: A whole grain contains the bran and germ of the grain, which provide fiber and all sorts of important nutrients.

It's not always easy to tell what kind of grains a product has, especially bread. For instance, a brown bread isn't necessarily whole wheat — the brown hue may come from added coloring. If you're not sure something has whole grains, check the product label or the Nutrition Facts panel.

Look for the word "whole" on the package, and make sure whole grains appear among the first items in the ingredient list. It may seem like it doesn't add up, but actually white whole-wheat bread is made with whole grains, just as is regular whole-wheat bread. White whole-wheat bread also is nutritionally similar to regular whole-wheat bread. So if you prefer the taste and texture of white bread, but want the nutritional benefits of whole wheat, choose white whole-wheat bread over refined white bread.

If all of the grains you eat are whole grains, you may need to take extra care to get sufficient folic acid, a B vitamin. While most refined-grain products are fortified, whole grains are not typically fortified with folic acid. Look for whole grains that have been fortified with folic acid, such as some ready-to-eat cereals.

Eat plenty of other folate-rich foods, including fruits, vegetables and legumes. Folic acid is especially important for women who could become pregnant or are pregnant. Eating a variety of whole grains not only ensures that you get more health-promoting nutrients but also helps make your meals and snacks more interesting.

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Advertising revenue supports our not-for-profit mission. Carbohydrates are a type of sugar that provides energy for organisms to function. Grains have carbohydrates as well as other important nutrients, such as vitamin s.

While grains fill many nutritional needs, they often lack some important protein s. In many cultures, grains are part of a staple diet when combined with protein-rich legume s, such as beans. Together, grains and legumes make a healthy diet: corn and beans, rice and tofu , wheat bread and peanut butter.

Most domestic animal s, from cattle to dogs, are fed food rich in grains and grain products. Biodiesel is a fuel used for vehicles.

One type of biodiesel is ethanol , which can be made from corn. Grains are annual plants. This means they have only one growing season per year, yield ing one crop. Every growing season, grasses grow, reach maturity, produce seed s, and then die. Grains are harvested from dead, or dry, grasses. Some grains are winter grain s, such as rye.

They are able to withstand cold, wet climate s. Others are summer grain s, such as corn. Corn usually grows best in warm weather. Grains can grow in almost any climate. Rice is the most important grain in many tropical areas, where it is hot and humid year-round. Rice is especially common in Asia. In Southeast Asia, rice is grown and harvested in flooded fields called paddies.

Rice paddies can be flat or terrace d. Terraced rice paddies look like steps on a green hill. This type of grain agriculture has been used for centuries.

Unlike rice, sorghum does not grow well in a wet climate. Sorghum favors an arid climate. In temperate areas—those with warm summers and cold winters—wheat is the most common grain. Corn, which is native to the Americas, is now grown in many temperate areas throughout the world. Oats, another grain that grows in temperate areas, are also used as a livestock feed.

Harvesting Grain People first began eating grains about 75, years ago in western Asia. Einkorn and emmer grew wild near the bank s of river s. People harvested the grasses that grew naturally near their communities. People began cultivating, or growing, grain more recently. The silos, which date back 11, years, contained remnant s of barley and an early type of wheat. Ancient people ate grains in much the same way we do today.

Wheat grains were made into flour and used in breads. Rice was steamed and eaten hot or cold. Oats were mashed with water or milk to make oatmeal. Beer , one of the oldest manufactured beverage s in the world, is made from grain such as barley. Ancient beers had a very low alcohol content, but were good sources of carbohydrates. In some ancient civilization s, grain products served as wage s or forms of currency.

Today, grain silos are a familiar sight to many people in the developed world. Harvesting is done almost entirely with enormous , expensive machinery.