The US Department of Agriculture's MyPyramid, recommends that adults eat a total of six ounces (120 g) or equivalent of grains every day (based on a 2,000-calorie diet). At least three ounces (90 g) of this should include whole-grains. Canada's Food Guide to Healthy Eating recommends that children and adults eat three to eight servings from the grain products group, depending on age and sex. Half of these servings should be low in fat, sugar and salt. One serving equals one slice of bread.
According to the Whole Grains Council, a whole grain is the entire seed, including the naturally occurring nutrients of an edible plant. The size, shape and color of the seed, also referred to as the kernel, vary with the species. A grain is considered a whole grain when it contains all three seed parts: bran, germ and endosperm. Gluten-containing grains, such as wheat, rye and barley are considered whole grains when in an unprocessed state, but there are many other whole grains that don't contain gluten.
A gluten-free diet requires modifying the grain products (and any other foods that contain gluten) that you eat. When you omit wheat, rye and barley from your diet, you are eliminating the fiber and B vitamins these grains contain. In order for your body to function properly, and to avoid vitamin depletion, you must be sure to eat other grains that contain these important nutrients.
One of the easiest ways to add gluten-free whole grains to your diet is to bake your own bread in a bread machine. It is not only less expensive that commercial bread, it is often more nutritious.
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