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Whole grains and refined grains have different impacts on your health. Whole grains are typically discussed in the context of health benefits, while refined grains are often attributed to negative health effects. Cereal grains, such as wheat, rice, and corn, are some of the most commonly consumed foods in the world. Despite widespread consumption, many people remain unsure whether grains support health. Some think they are an essential component of a healthy diet, while others believe that they cause harm. The truth is, whole grains in particular are linked to numerous health benefits and are mostly considered very nutritious.

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A grain is a small, hard, dry fruit caryopsis — with or without an attached hull layer — harvested for human or animal consumption. The two main types of commercial grain crops are cereals and legumes. After being harvested, dry grains are more durable than other staple foods , such as starchy fruits plantains , breadfruit , etc. This durability has made grains well suited to industrial agriculture , since they can be mechanically harvested , transported by rail or ship, stored for long periods in silos , and milled for flour or pressed for oil. Thus, the grain market is a major global commodity market that includes crops such as maize , rice , soybeans , wheat and other grains. Grains and cereal are synonymous with caryopses , the fruits of the grass family. In agronomy and commerce, seeds or fruits from other plant families are called grains if they resemble caryopses. For example, amaranth is sold as " grain amaranth ", and amaranth products may be described as "whole grains". The pre-Hispanic civilizations of the Andes had grain-based food systems, but at higher elevations none of the grains was a cereal. All three grains native to the Andes kaniwa , kiwicha , and quinoa are broad-leafed plants rather than grasses such as corn, rice, and wheat. A cereal is a grass cultivated for its edible grain. Cereals are the world's largest crops, and are therefore staple foods. They include rice , wheat , rye , oats , barley , millet , and maize. Edible grains from other plant families, such as buckwheat and quinoa are pseudocereals. Most cereals are annuals , producing one crop from each planting, though rice is sometimes grown as a perennial.

Health bonus: Amaranth has a high level of very complete protein; its protein contains lysine, an amino acid missing grians negligible in many grains, grians.

All whole grain kernels contain three parts: the bran, germ, and endosperm. Each section houses health-promoting nutrients. The bran is the fiber -rich outer layer that supplies B vitamins , iron , copper, zinc , magnesium , antioxidants , and phytochemicals. Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. The germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamin E , B vitamins, phytochemicals, and antioxidants.

If you eat a lot of refined grains, like white bread or pasta, try swapping them out for these whole-grain alternatives to boost nutrition in your diet. Whole grains are simply grains that have all three parts intact. Interestingly, choosing whole grains over refined grains has been linked to lower risks of heart disease, type 2 diabetes, cancer and more 2 , 3 , 4 , 5. Oats are among the healthiest whole grains you can eat. This antioxidant has been linked to a reduced risk of colon cancer and lower blood pressure 6. Oats are also a great source of beta-glucans, a type of soluble fiber that aids digestion and nutrient absorption. Just make sure to choose whole oats, such as steel-cut oats, oat groats and rolled oats. Other types of oat like instant oatmeal are more processed and may contain unhealthy added sugar.

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Whole grains are a great source of fiber and have positive health effects like a lowered risk of obesity and type 2 diabetes. Whole grains have been a part of the human diet for tens of thousands of years 1. But proponents of many modern diets, such as the paleo diet, claim that eating grains is bad for your health. While a high intake of refined grains is linked to health problems like obesity and inflammation, whole grains are a different story.

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Protein powders are popular supplements that come from a variety of animal- and plant-based sources. A Refined Grain? Speculation , as well as other compounding production and supply factors leading up to the financial crises , created rapid inflation of grain prices during the — world food price crisis. Cracked wheat cooks faster, as the wheat berries have been split open, allowing water to penetrate more quickly. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —…. Just one thing Try this today: Did you know that popcorn counts as a whole grain? Despite their name, black-eyed peas are not peas but rather a type of bean. Most of the corn grown in the U. Rice and wild rice are the grains of the month in September. Rumor has it that freekeh was discovered when an ancient village in the Eastern Mediterranean hurriedly picked young wheat before an attack on their city. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

Whole grains and refined grains have different impacts on your health.

Rye is the grain of the month in August. In fact, millets are the leading staple grains in India, and are commonly eaten in China, South America, Russia and the Himalayas. Bulgur and grano see above make excellent side-dishes. In addition, some studies offer inconclusive results or have found no link between refined grains and health problems 5 , 30 , 31 , Learn more about quinoa. Barley Hordeum vulgare Barley is one of the oldest cultivated grains. Refined grains should be enriched. Let's look deeper:. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —…. This makes bulgur an extremely nutritious fast food for quick side dishes, pilafs or salads. Magnesium is a mineral used in building bones and releasing energy from muscles. It is rich and nourishing and milder than other grain. Protein powders are popular supplements that come from a variety of animal- and plant-based sources. Selenium protects cells from oxidation. Learn more….