Hearty grains, also known as whole grains, are grains that are not refined and contain all their original nutrients and fiber from cultivation. These grains are found in foods such as bread, cereals and rice. Whole grains possess many other benefits and should be included in a healthy diet.
Fiber and Protein
Whole grains contain more fiber and protein than refined grains. This is because refined grains have their bran and germ stripped during the cultivation process in mills. Refined grains do have vitamins added back, but not enough to compare to a whole grain that has been left intact. According to the Mayo Clinic, a slice of whole grain bread contains about 3.6 grams of protein and 1.9 grams of fiber whereas a slice of white bread contains about 1.9 grams of protein and 0.6 grams of fiber.
Vitamins and Minerals
Whole grains contain several B vitamins such as riboflavin, folate, niacin and thiamin. These vitamins help the body release and use energy from proteins, fats and carbohydrates. Folate also assists in the creation of red blood cells. Whole grains are also a good source of selenium and magnesium, which are used to build bones and protect cells from oxidation, says the United States Department of Agriculture (USDA).
Health Benefits and Disease Prevention
Because whole grains are rich in fiber, they help reduce the risk of coronary heart disease. Foods rich in fiber also help with digestion and prevent constipation. The USDA notes that whole grains can also help in weight management, especially because they can make you feel fuller after meals.
How to Add Hearty Grains to Your Diet
You can add whole grains to your diet by replacing other typical refined foods. At lunch, use whole grain bread when making sandwiches. Use brown rice when cooking instead of regular white rice. Eat whole grain cereals or whole grain toast and bagels at breakfast.
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