What type of grains should be included in a healthy diet according to dietary guidelines?

A healthy diet, as recommended by dietary guidelines, emphasizes the inclusion of whole grains due to their numerous health benefits. Whole grains retain all parts of the grain kernel — the bran, germ, and endosperm — which means they are rich in dietary fiber, vitamins, and minerals. The consumption of whole grains has been linked to a reduced risk of several chronic diseases, including heart disease, type 2 diabetes, and certain types of cancer. Additionally, they can aid in digestive health and provide sustained energy levels due to their complex carbohydrate content.

In contrast, refined grains, which have had the bran and germ removed during processing, are lower in nutrients and fiber. Instant grains are often processed in ways that may reduce their nutritional quality, and consuming solely white rice, which is a type of refined grain, does not provide the health benefits associated with whole grains. Therefore, the emphasis on whole grains in dietary guidelines highlights their role in promoting overall health and reducing disease risk.