It’s also important for adults to eat at least 5 to 7 ounces of grains each day. It would be best to eat whole grains, as they contain the highest amount of nutrients. Whole grains have tons of benefits, including having a reduced risk of stroke, heart attack, and type 2 diabetes. There are tons of nutrients in whole grains, all of which aid in keeping these things at bay.
Iron is important in producing red blood cells and preventing anemia. Anemia can cause fatigue and reduce your energy by a lot, so making sure you have a proper amount of iron in your diet is crucial. Whole wheat pasta is a great source of fiber, which promotes digestive health and reduces the chances of developing type 2 diabetes.
Refined grains do lose some of the benefits that whole grains have and don’t contain any fiber. However, they do have certain B-vitamins and iron, which are put back into the grains after they are refined. As long as an average adult still gets a good amount of fiber in his or her diet, consuming some refined grains is not the end of the world.
Pastas are a great source of carbohydrates. These carbs will give you energy, helping you stay energized for a longer period of time. Selenium, which is a mineral that activates antioxidant enzymes to prevent molecular damage in your cells, is present in all types of pasta. Folate is very prominent in pasta as well, with about 42% of the required daily folate intake fulfilled by a serving of pasta.
Breakfast cereals have tons of vitamins and minerals, but the amount changes depending on the type of breakfast cereal. Many cereals, including oatmeal and bran cereals, are rich in fiber. Corn flakes are rich in thiamine, which helps immensely with carbohydrate metabolism and energy production. While they might not be as high in fiber as some of the other cereals, they are high in iron. This is important to not only maintain healthy blood levels, but also to keep the brain alert.
These include brown rice, pasta, oatmeal, and whole wheat cereal. Below is a grain chart for you with additional options.
Whole Grains: Brown Rice, Amaranth, Millet, Bulgur, Buckwheat, Triticale, Popcorn, Oatmeal, Quinoa, Whole Grain Cornmeal, Whole Grain Barley, Whole Wheat Pasta, Whole Wheat Crackers, Whole Wheat Rolls and Sandwich Buns, Wild Rice
Refined Grains: Corn Tortillas, Cornbread, Crackers, Couscous, Grits, Flour Tortillas, Pitas, Noodles, White Bread, Pretzels, White Rice, White Sandwich Buns and Rolls
Pasta: Macaroni, Spaghetti
Breakfast Cereals: Muesli, Whole Wheat Cereal Flakes, Corn Flakes
image source: pixabay.com