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Sharp Health News

Great grains: which one is right for you? (infographic)

March 17, 2016

What's in a grain? Stephanie Metzner, a registered dietitian who works at Sharp Rees-Stealy, breaks it down to the basics and offers creative ideas for how to incorporate four healthy grains into your diet.

Great grains: which one is right for you? (infographic) What is a grain? Any food that is made from wheat, rice or another cereal is a grain product. Unprocessed grains – like wheat and oats – have outer layers that contain healthy vitamins and minerals. A grain is made up of three primary parts: Bran is the fiber-rich outer layer. Endosperm is the middle layer, which provides carbohydrates and protein. Germ is the core of the grain, which contains vitamins E and B. Processed grains – such as white flour and white rice – are stripped of these outer layers, and often lack the nutritious properties that exist in natural whole grains. Grains offer a variety of health benefits: Barley is a powerhouse grain filled with fiber that cooks in 45 minutes and gives texture to soups. It makes a great substitute for rice or risotto.	Oats are proven to lower cholesterol levels and cook in 30 minutes. Add oats to your veggie burger to up the fiber and lower the fat. Quinoa is a gluten-free grain great for those with food allergies. It cooks in 15 minutes and has a subtle, nutty flavor that pairs well with salads and salmon. Millet is high in magnesium and known to reduce the risk of heart attack. It cooks in 10 minutes or you can add raw millet into cookie or muffin mix for an extra crunch. For more about fiber and cooking with whole grains, register for our free Healthy Hearts Webinar at, says Stephanie Metzner, a registered dietician who works at Sharp Rees-Stealy.

View the printable version of this infographic.

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