THE GOODNESS OF GRAINS

Whole grains provide vitamins, minerals, complex carbohydrates protein, and fiber needed for excellent health. Carbohydrates are required by the body for energy; they are fuel for our brains, muscles, and internal organs. Our bodies do not store most of the calories from carbs (unless, of course, you eat entirely too much food for your activity level)--they store only the calories from fat!--so we must replace these vital calories every day. Our bodies burn the calories from carbs quickly and efficiently, with only 4 calories per gram of weight (unlike fat, which has 9 calories per gram).
Sucrose, glucose, and fructose, and all refined sugars and syrups are simple carbohydrates. Complex carbohydrates are the starches, including whole grains and starchy vegetables. Starches used to be considered a diet enemy by many “experts,” but today we know it isn’t so. These foods are essentially fat- and cholesterol-free, they’re rich sources of vitamins and minerals, are a terrific source of dietary fiber, and they’re filling. They contribute to maintaining a healthy cholesterol level, protect against some cancers, and contribute significantly to healthy skin and hair.
Whole grains are comprised of three layers--the bran, the germ, and the endosperm. The high nutrient density commonly associated with grains exists only when these three are intact. Most of the grains consumed today in the U.S. and Canada, as well as some other countries, are "refined," meaning the bran and germ layers have been stripped away, taking with them about 80% of the nutrients as well as much of the flavor. Manufacturer's often attempt to "enrich" white flour/white rice products, but they [with inferior sources] restore only a fraction of the vitamins and minerals lost, and none of the taste.
It is recommended that our daily caloric intake be 55-60% from complex carbs. This translates to four or five two- to three-ounce servings every day of fruits and vegetables, and five or six servings of whole grains and legumes. There is no reason to be hungry or feel deprived while maintaining a sound diet and healthy body weight.
Fiber is an essential element that comes from plants. Some fiber helps reduce blood cholesterol, especially LDL (“bad” cholesterol), while other fiber cleans the digestive tract and keeps it functioning efficiently and effectively.