Including whole grains in your diet can help reduce the risk of heart disease, diabetes, and some cancers. Some options of whole grains include barley, quinoa, oats, brown rice, whole-grain pastas, breads, and cereals.
But, what exactly is a whole grain? A whole grain contains three parts: the bran, the germ, the endosperm. A refined grain only contains the endosperm. Look for the words “whole grain” on an ingredient list to know if a food is a whole grain. Sometimes molasses or other ingredients can be added to a food to give it a brown color; therefore, color is not a reliable indicator of a whole grain product. When shopping for whole grain products, it is encouraged to choose products high in dietary fiber with minimal sugar added. Then try adding in whole grain foods into your diet gradually.
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