Refined grains are low in fiber and in the protective substances that accompany fiber. Eating plenty of fiber-containing foods, such as whole grains (and also many fruits and vegetables) may reduce your risk of coronary heart disease, bowel disease and possibly some type of cancer. The high fiber content of many whole grains may also help you to feel full with fewer calories. Fiber is best obtained from foods like whole grains, fruits, and vegetables rather than from fiber supplements for several reasons: there are many types of fiber, the composition of fiber is poorly understood, and other protective substances accompany fiber in foods.
Use the Nutrition Facts Label to help choose grains that are rich in fiber and low in saturated fat and sodium.
Eat foods made from a variety of whole grains-such as whole wheat, brown rice, oats, and whole corn-every day. NOTE: "Wheat flour," "enriched flour," and "de-germinated corn meal" are not whole grains.
Increasing Your Intake of Whole-Grain Foods
Choose foods that name one of the following ingredients first on the label's ingredient list:
- brown rice
- oatmeal
- whole oats
- bulgher
- popcorn
- whole rye
- cracked wheat
- whole barley
- whole wheat
- graham flour
- whole cornmeal
Try some of these whole grain foods:
- whole wheat bread
- whole grain ready-to-eat cereal
- low-fat whole wheat crackers
- oatmeal, corn tortillas
- whole-wheat pasta
- whole barley in soup
- tabouli salad
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