Carbohydrate Foods Whole Grains
Grains are divided into two subgroups: whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm (middle, starchy part). Examples of whole grains are whole wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice. Healthy Starches Many types of starches—also known as complex carbohydrates— contain a wealth of beneficial nutrients, including fiber, vitamins, minerals, and phytonutrients (chemical compounds produced by plants), making them a valuable part of a healthy diet when consumed in moderation. Pick and choose which starches to include in your diet, limiting processed, refined starches in favor of nutrient- dense options such as whole grains and starchy vegetables (sweet potatoes and winter squash) and legumes (beans and lentils).
8 Eat Well For Life
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