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Types of Grains & Cereals

The grains used to make many food products are actually the seeds of different types of grass. These seeds contain a significant source of nutrients that are essential to the human body. Grains and cereals are separated primarily into two different types of grains---whole grain and refined grain. The Department of Agriculture recommends eating at least 5 to 6 oz. of grain per day; these values vary by sex, age and activity levels.

  1. Whole Grains

    • At least half of your daily grain consumption should consist of whole grain and cereals. Whole grains retain all three of their nutritional parts throughout processing. The outer part of the seed, the bran, contains most of the fiber. The endosperm, or kernel, is the largest part of the seed and contains small traces of vitamins and minerals. The germ is the heart of the seed and contains a concentrated amount of nutrients. Whole grains and cereals are a good source of Vitamin E, fiber and magnesium.

      Some popular types of whole grains and cereals are whole wheat, unhulled barley, whole rye, buckwheat or kasha, and corn. Many people are surprised to learn that popcorn is a whole grain snack food. Other less common types of grains and cereals are millet, muesli, amaranth, quinoa, sorghum and triticale. Wheat kernels, such as bulgur and wheat berries, are also whole grains. Wild and brown rice, along with whole oats and oatmeal, are whole grains that provide a great deal of nutritional value. Some ready-to-eat cereals, like those made from whole wheat, are viable sources of nutrition and contain less fat and cholesterol than other breakfast foods.

    Refined Grains

    • Considered poor in nutritional value, refined grains and cereals are milled, a process that removes the bran and germ from the seed. Food manufacturers enrich the grains with iron and vitamin B along with a few other nutrients; however, the original fiber content of the grain is lost. These types of foods are white rice, grits and processed degerminated corn foods like cornbread and tortillas. While corn is a whole grain, ready-to-eat breakfast cereals like cornflakes do not have the same nutritional value as whole-wheat cereals. Pastas, white bread and pretzels often contain refined grains and cereals; however, pasta and pretzels are available in whole-grain varieties. Foods labeled or identified as hulled, cracked or processed are refined grains.

    What to Look for

    • When looking for whole-grain foods, look for labels that specify whole-grain ingredients. Labels that claim to be "multi-grain" or "100 percent wheat or bran" are not whole grain. For the highest in quality foods, look for labels that say "Whole Grain: Excellent Source," since these foods provide a complete serving of whole grains. Avoid using color as a comparison tool since most brown cereals and food products are not whole grain, while whole-wheat white bread, made from lighter-colored wheat, is an excellent source of whole-grain nutrients.

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