Nutrition Science and Everyday Application - beta v 0.1

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FIBER - TYPES, FOOD SOURCES, HEALTH BENEFITS, AND WHOLE VERSUS REFINED GRAINS 219 1. The bran is the outer skin of the seed. It contains antioxidants, B vitamins and fiber. 2. The endosperm is by far the largest part of the seed and provides energy in the form of starch to support reproduction. It also contains protein and small amounts of vitamins and minerals. 3. The germ is the embryo of the seed—the part that can sprout into a new plant. It contains B vitamins, protein, minerals like zinc and magnesium, and healthy fats. Figure 4.25. The anatomy of a wheat kernel which includes the bran, endosperm, and germ. The Dietary Guidelines for Americans define whole grains and refined grains in the following way: “Whole Grains—Grains and grain products made from the entire grain seed, usually called the kernel, which consists of the bran, germ, and endosperm. If the kernel has been cracked, crushed, or flaked, it must retain the same relative proportions of bran, germ, and
220 ALICE CALLAHAN, PHD, HEATHER LEONARD, MED, RDN, AND TAMBERLY POWELL, MS, RDN endosperm as the original grain in order to be called whole grain. Many, but not all, whole grains are also sources of dietary fiber.” Whole grains include foods like barley, corn (whole cornmeal and popcorn), oats (including oatmeal), rye, and wheat. (For a more complete list of whole grains, check out the Whole Grain Council.) “Refined Grains—Grains and grain products with the bran and germ removed; any grain product that is not a whole-grain product. Many refined grains are low in fiber but enriched with thiamin, riboflavin, niacin, and iron, and fortified with folic acid.” Refined grains include foods like white rice and white flour. According to the Whole Grain Council, “Refining a grain removes about a quarter of the protein in a grain, and half to two thirds or more of a score of nutrients, leaving the grain a mere shadow of its original self.” Refined grains are often enriched with vitamins and minerals, meaning that some of the nutrients lost during the refining process are added back in after processing. However, many vitamins and minerals are not added back, and neither are the fiber, protein, and healthy fats found in whole grains. In the chart below you can see the differences in essential nutrients between whole wheat flour, refined wheat flour, and enriched wheat flour. Figure 4.26. The nutrient content of refined wheat and enriched wheat as compared to whole wheat flour. Because whole grains offer greater nutrient density, MyPlate and the Dietary Guidelines recommend that at least half of our grains are whole grains. Yet current data show that while most Americans are eating enough grains overall, they’re eating too many refined grains and not enough whole grains, as shown in this graphic from the Dietary Guidelines:
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Nutrition: Science and Everyday App
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Nutrition: Science and Everyday App
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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UNIT 9 - VITAMINS AND MINERALS PART
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2 ALICE CALLAHAN, PHD, HEATHER LEON
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About the Authors ALICE CALLAHAN, P
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Updates Made to OER Date Unit Page
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Introduction to Designing a Healthy
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Classification of Nutrients Food is
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Introduction to Nutrition Science a
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The Scientific Method Similar to th
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Types of Research Studies and How T
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Finding Accurate Sources of Nutriti
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Who Can You Trust for Nutrition Inf
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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Photosynthesis and Metabolism As we
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The Digestive System We just learne
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Digestion and Absorption of Lipids
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UNIT 6- PROTEIN 304
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Protein Digestion and Absorption Wh
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Protein Food Choices and Sustainabi
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Introduction to Energy Balance On D
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Energy Balance: Energy In, Energy O
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Indicators of Health: BMI, Body Com
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Best Practices For Weight Managemen
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UNIT 8 - VITAMINS AND MINERALS PART
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Dietary Supplements By now you know
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Vitamins and Minerals Involved In F
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Vitamins Important for Vision Visio
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Introduction to Vitamins and Minera
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Introduction to Bone Health The hum
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Calcium: Critical for Bones and Thr
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Vitamin D: Important to Bone Health
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Vitamins and Minerals Involved in B
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Introduction to Nutrition and Physi
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UNIT 11 — NUTRITION THROUGHOUT TH
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Nutrition in Early Infancy Infancy
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Raising Healthy Eaters “Raising a
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