Final answer:
Popcorn and old-fashioned oats are categorized as whole grains, while corn flakes cereal and white rice are considered refined grains. Quinoa is a whole grain despite being a seed, and whole wheat bread is also a whole grain if made with whole wheat flour.
Step-by-step explanation:
When categorizing grains as either whole grains or refined grains, it's essential to consider whether the grain has been processed to remove the bran and germ, which occurs in refined grains, or if it retains all its natural components, as in whole grains. Here is the categorization of the listed grains:
Popcorn: Whole grain - As long as it is plain and not heavily processed, popcorn is considered a whole grain.
Corn flakes cereal: Refined grain - Corn flakes are typically made from milled corn that has had the bran and germ removed.
White rice: Refined grain - White rice has had its husk, bran, and germ removed during processing.
Quinoa: Whole grain - Although technically a seed, quinoa is categorized as a whole grain and is a good source of complete protein.
Old-fashioned oats: Whole grain - They are whole oats that have been rolled and retain all parts of the grain.
Whole wheat bread: Whole grain - Provided that the bread is made with whole wheat flour and not just colored with molasses or other additives.
To make healthy grain choices, aim to fill at least half of your grain consumption with whole grains, and be mindful to read food labels carefully, looking for whole grains listed as the main ingredient. A balanced diet incorporating a variety of grains like rice, oats, and wheat contributes to your overall health, providing essential nutrients, B vitamins, minerals, and protein.
Whole grains are better for you than refined grains because they contain more fiber and nutrients which can aid digestion and provide longer-lasting energy. Examples of whole grains include barley, buckwheat, bulgur, millet, and whole wheat bread.