Getting three servings of whole grains every day is an essential part of a healthy diet, but whole grains have a whole lot more to offer than just heart-healthy fiber. Here’s what makes them so special:
Multilayered goodness: To be considered a whole grain flour or a whole grain food, the item must include all three layers of the grain kernel: the bran, germ, and the endosperm, which is the innermost part of the kernel. While nearly all grains that we eat are processed so that we can eat them, refined grains, by comparison, have been milled—a process that removed the bran and germ, including the fiber and other nutrients found in those components.
Satisfying and heart smart: The hero of whole grains is the fiber content. The soluble and insoluble fiber found in whole grains can help support healthy cholesterol and may lower the risk of heart disease. However, not all whole-grain foods are good sources of fiber, so be sure to look for at least 3g of fiber per serving on the Nutrition Facts Box.
Benefits beyond fiber: Whole grains (including wheat, rice, oats, corn, and rye) contain vitamin E, B vitamins, iron, magnesium, and selenium. The suite of B vitamins found in whole grains includes thiamin, riboflavin, niacin, and folate. Whole grains also include many essential minerals, including magnesium, selenium, copper, and manganese.
To gain all of these heart-healthy benefits, choose foods with the words “whole grain” and “bran” in the ingredients list and look for at least 3 g of fiber.
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