Grain products are low in fat, unless fat is added in processing, in preparation, or at the table. Whole grains differ from refined grains in the amount of fiber and nutrients they provide, and different whole grain foods differ in nutrient content, so choose a variety of whole and enriched grains. See box 8 for serving sizes. Vitamins, minerals, fiber, and other protective substances in whole grain foods contribute to the health benefits of whole grains.
Refined grains are low in fiber and in the protective substances that accompany fiber.
The high fiber content of many whole grains may also help you to feel full with fewer calories. Use the Nutrition Facts Label to help choose grains that are rich in fiber and low in saturated fat and sodium.