Humans have been eating grains for thousands of years. From maize (corn) in Mexico to rice in Asia, grains are staples in most diets around the globe. In fact, grains make up more than half of the total calories in the diets of developing countries, according to the Food and Agriculture Organization of the United Nations (FAO). Meanwhile, maize and wheat alone make up almost two-thirds of the world’s total food energy intake.

The importance of grains can’t be overstated – they’re simply everywhere. But this is all the more reason to pay close attention to the grains that you eat. With so many types of grains on the market, it can be difficult to determine which grain is the healthiest and which grain should be avoided or removed from your diet.

Read on to learn more about grains and their health benefits.

Types of grains

Grains can be grouped into two key categories: true grains and pseudograins. True grains can be whole, broken whole or refined.

1. True grains

True grains or cereal grains are the edible seeds of certain grasses belonging to the Poaceae family. True grains, which are marked by their narrow-bladed leaves, have undergone huge changes due to selective breeding. Corn, for example, once looked like small, dry seeds on thin grass blades. Through years of breeding, we turned corn into what it looks like today.

True grains include the following:

• Wheat
• Oats
• Rye
• Rice
• Corn
• Barley
• Wild rice
• Brown rice
• Sorghum
• Triticale

2. Pseudograins

Pseudograins are exactly what they sound like. They aren’t true grains because they come from shrubs or bushes, not grasses. But in terms of nutrient content, pseudograins hardly differ from true grains.

Pseudograins are almost always consumed whole. They are also rarely refined. This is why they are considered healthier than some true grains like wheat and rice, which are usually processed to extend their shelf life.

The following are examples of pseudograins:

• Quinoa
• Millet
• Teff
• Amaranth
• Buckwheat

3. Whole grains

Whole grains are named so because they contain the entire grain kernel, which has three parts:

• Bran – This is the hard outer shell of a grain. It contains fiber.
• Germ – This is the small, nutrient-rich core of a grain. It contains antioxidants, micronutrients and other beneficial plant compounds.
• Endosperm – This is the starchy middle layer of the grain. It contains carbohydrates and protein.

If all three parts are present, the grain is considered whole. But note that not all products labeled “whole grain” are, in fact, whole grain. Bread, crackers and cookies labeled “whole grain” can also contain refined flour.

Whole grains offer a complete package of health benefits unlike refined ones, which have been stripped of their valuable nutrients. Here are some of the ways whole grains can help you maintain good overall health and well-being:

• Support healthy heart function
• Improve digestion
• Support healthy weight management
• Reduce inflammation
• Lower your risk of developing Type 2 diabetes

4. Broken whole grains

Whole grains that have been broken or ground but are not refined are called broken whole grains. Though they aren’t as processed as refined grains, broken whole grains are more easily digested by your body than intact whole grains. That’s because grinding whole grains increases their surface area, allowing your body to more easily process them.

The more processed the grain, the faster the carbohydrates in that grain enter your bloodstream. This may lead to a spike in your blood sugar levels. That said, the presence of the bran and the germ in broken whole grains will still help slow down that process. This is largely why broken whole grains, such as steel-cut and rolled oats, are still considered healthier than refined grains.

5. Refined grains

Refined grains are the last type of grain you want on your plate. These grains are so heavily processed that they contain very little of the nutrients you’d find in their whole-grain counterparts. Refined grains no longer contain the bran and germ.

Grains are usually refined to increase shelf life and to give the grains a finer texture, which many people prefer. This refining process, also known as milling, removes much of the fiber, vitamins and minerals found in the grain. This is why most refined grains sold in stores are enriched with synthetic vitamins and minerals.

Some examples of foods that contain refined grains include:

• White bread
• White rice
• White pasta
• Baked goods made with white flour
• Processed breakfast cereals
• Crackers and biscuits

For many people, grains are a fundamental part of a balanced diet. Grains give you many key nutrients, such as complex carbohydrates, dietary fiber, plant protein, vitamins and minerals. Make sure to choose whole grains if you want to eat healthily. For better overall health, it also helps to cut back on foods made with refined grains, such as white bread and white rice.

Sources:

FAO.org

FoodRevolution.org