The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 71

Top 5 Grains for Your Diet
68
1
2
3
4
5
Wheat 8.2 g fiber
1 cup
Pearled Barley 6.0 g fiber
1 cup
Quinoa 5.2 g fiber
1 cup
Oats 4.0 g fiber
1 cup
Grain is the seed-like fruit produced by grasses
such as wheat, oats, barley, corn, rice, rye,
amaranth, triticale, quinoa, millet and sorghum.
Whole grains include all parts of the grain: the
bran (husk—containing most of the grain’s fiber),
endosperm (kernel—containing the grain’s starch,
but very little else), and the germ (the part that
forms the sprout of new plants; a concentration
of nutrients.) “Enriched” means a grain has been
processed to remove the nutritious bran and germ,
leaving behind only the starchy endosperm to be
made into flour. A small amount of vitamins and
minerals are then added back into the flour, thus
“enriching” it. Look at the ingredient list. Make
sure it says “whole” before the name of the grain.
Terms such as enriched, bleached, unbleached,
stone ground, hearty grain, multi-grain, cracked,
milled or “100 percent” before the name of the
grain are marketing ploys. These products are not
necessarily whole grain and will be deficient in
nutrition and fiber.
Honorable Mentions
Brown Rice
3.5 g fiber
1 cup
Rye flakes
Whole-grain cornmeal
Buckwheat groats
Wild rice
Millet
12 g fiber/1 cup cooked
8.9 g fiber/1 cup cooked
4.5 g fiber/1 cup cooked
3.0 g fiber/1 cup cooked
2.3 g fiber/1 cup cooked