5 things to know about grains

Grains are small seeds that we eat every day. But how does our body use them? And are they healthy? We spoke with wellness dietitian Lindsey Wohlford to find out.

What are grains?

Grains come from plants like wheat, rice, oats and corn. They are crucial to a healthy diet. Most grains come in the form of carbohydrates and give us energy. This includes bread, rice, pasta or cereal.

To better understand grains, let's talk about what makes up two types of grains.

Whole grains

Whole grains are made up of three parts: the bran, germ and endosperm. They keep all their nutrients.

Whole grains are a great source of fiber. Dietary fiber can help you reduce cholesterol, support a healthy microbiome and lower your cancer risk.

Refined grains

Refined grains have some of their parts, the bran and germ, removed. This means they lose many of their nutrients.

Whole grains are healthier than refined grains. For example, whole grain bread is more nutritious than white bread because whole grain bread maintains more of its original nutrients. A common misconception is that multigrain means whole grain when they are not the same thing. Multigrain just means that there are different types of grain put together. Multigrain foods can be good for you if they are multiple types of whole grains.

Are grains healthy?

Yes, grains are nutritious and essential for a healthy diet. MD Anderson recommends a diet rich in healthy, nutritious foods. Two-thirds of what you eat should be vegetables, whole grains, beans, fruits, nuts and seeds. The remaining third can be lean protein like chicken, fish or tofu.

Whole grains are full of fiber, vitamins and minerals that are healthy for your body. The less processed the grain, the healthier it is for you. Whole grains are healthier because they remain more natural.

Processed foods like white bread, pastries and sugary cereals usually contain refined grains.

These foods are less healthy and can contribute to increased blood sugar levels and cause weight gain, which can increase your risk for diseases like cancer.

Pick whole grains instead of refined grains to ensure you get the most health benefits.

How to check labels for the healthiest grains

When you shop for grains, read the labels to find the healthiest options. Look for "100% whole grain" on the package. If it just says, "whole grain" or "multigrain" it might have some refined grains mixed in. For example, whole wheat bread has more nutrients than white bread, but 100% whole wheat bread is the best choice because all of the wheat is whole grain.

Can eating grains reduce your risk for cancer?

Yes, the fiber in whole grains can help lower your risk for cancer.

Whole grains also have phytonutrients, which are sometimes called antioxidants. They help protect your body and have benefits for everyone, including cancer patients or cancer survivors.

How can I get enough grains if I follow a gluten-free diet?

Gluten is a protein found in some grains that some people cannot eat. If you eat a gluten-free diet, there are gluten-free grains that are safe to eat. These include:

• Rice
• Corn
• Oats
• Quinoa

Whole grains are part of a healthy diet

Remember, whole grains are an important part of a healthy diet. They are full of nutrients and can help reduce your risk for cancer and other diseases.

Try to choose whole grains over refined grains when you can. Eating a mix of whole grains can help you stay healthy.

Request an appointment at MD Anderson online or call 1-877-632-6789.