Enriched grains are likely to be whole grains

Enriched grains are likely to be whole grains. Many say that today's consumer is overwhelmed with information on the whole and fortified grains. With all the conflicting information, it can be difficult to understand what to eat to maintain a healthy and balanced diet.

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First, it is important to understand the grains. The grains come from the seeds of grasses, which are then crushed or processed into foods such as bread, cereals, pasta, and tortillas. Whole grains are composed of a whole nucleus: germ, bran, and endosperm. The sound forms the outer layer of the seed and is a rich source of niacin, thiamine, riboflavin, magnesium, phosphorus, iron, zinc and most of the seed fibers. The germ is the part from which a new plant grows and is a concentrated source of niacin,  vitamin E, thiamine,  magnesium, riboflavin, phosphorus, iron, zinc and contains protein also fat. Endosperm, which makes up about 80 percent of the grain, makes up the rest of the seed and contains most of the protein and carbohydrates in the grain.

Whole grains are very nutritious - they are a good source of fiber and other important nutrients such as selenium, potassium, and also magnesium. A high fiber diet has been shown to help reduce your risk of type II diabetes, obesity, heart disease, certain cancers and other disorders such as hemorrhoids, irritable bowel syndrome and the development of diverticular disease. Whole grain sources include barley, popcorn, bulgur, oatmeal, brown rice,  crushed wheat, millet, whole corn, whole rye and whole wheat, and flours from these components. Other pseudo-grains, such as buckwheat, amaranth, quinoa and wild rice, are often accepted as whole grains.

White flour is made only of endosperm; however, 95% of all white flour in the United States is fortified, which means that the three main B vitamins, thiamine, riboflavin, niacin, and iron are added in the same proportion as in the whole core. Folic acid is added to twice the amount of that found in whole grains.

Fortified cereals are the main source of folic acid in the diet of Americans and, according to the Centers for Disease Control and Prevention (CDC), have helped to reduce neural tube congenital malformations by 34% in Whites and non-Hispanics and 36% among Hispanics since folic acid fortification of enriched grains became mandatory in 1998. Fortified cereals also represent a major source of iron in the diets of most Americans. It has also been shown that folic acid fortification reduces the incidence of stroke in the United States and Canada.

All varieties of whole also enriched grain products are good for you and are one of the healthiest and most useful foods ready. Fertilized as a fattening crop, grain products should be part of a healthy eating plan, especially as the new USDA MyPyramid demonstrates. The recently published Dietary Guidelines recommend that at least half of all grain products consumed be whole grain and the remainder from other sources of cereals, including fortified.

Trends such as low carb diets can come and go, but the bread is here to stay. When taking grain products, think the many types available and vary them in your food. Cereals can increase your protein intake, add fiber to your diet and provide the proper carbohydrates for your muscles. Eating a variety of cereals not only ensures you get more nutrients but also makes meals and snacks more delicious and delicious.

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