Experts found that nutrient-rich grain foods whether whole or enriched can boost diet quality, metabolic health, and accessibility.
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A fresh analysis of over 14,000 Americans diets found that both whole and enriched/refined grain foods can offer excellent nutrition and affordability.
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Researchers used two scoring systems CFQS-3 and NRF9.3g to single out healthy grain foods based on nutrient density, then linked those choices to better overall diet quality and metabolic markers.
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Folks who ate more of these nutrient-packed grain foods tended to have healthier eating habits, lower obesity rates, and better insulin levels all without paying more.
Grains often get caught in a debate: are refined products like white bread or cereals bad, or are whole grains the clear winners?
A new study published in Nutrients challenges that oversimplified idea.
By analyzing diets of more than 14,000 Americans (20172023), researchers discovered that both whole and enriched/refined grain foods like certain breads, cereals, and tortillas can be healthy grain foods when you look beyond labels and focus on nutrient content and affordability.
Healthy grains are a critical component of healthy diets, Dr. Adam Drewnowski,Professor of Epidemiology at the University of Washington, said in a news release.
Our evaluation took whole grain content into account, along with fiber, vitamins and minerals. By delivering key nutrients such as fiber, iron, B vitamins and folate, grain foods can make a meaningful contribution to healthier eating patterns among all population groups.
How researchers defined and measured healthy grain foods
The researchers used two advanced scoring tools to evaluate grain foods:
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CFQS-3 (Carbohydrate Food Quality Score-3): This one gives points based on fiber level, whole-grain content, and added sugar. A grain gets up to three points if its fiber-rich, low in added sugar, and has plenty of whole grains.
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NRF9.3g (Nutrient Rich Food index for grains): This score balances nine nutrients (think protein, fiber, B-vitamins, iron, magnesium, vitamin E) to encourage against three to limit (added sugar, sodium, saturated fat). The highest-scoring third of foods were considered healthy.
Using those models, researchers sifted through 1,244 grain food items from USDA nutrient data and national surveys. They then looked at how peoples intake of these healthy grain foods connected to overall diet quality, nutrient intake, affordability, and metabolic health outcomes like obesity and insulin levels.
The results
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Better diet quality and nutrient intake: People eating more of these identified healthy grain foods scored higher on overall diet quality and consumed more fiber, protein, iron, calcium, potassium, and magnesium.
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Both whole and enriched grains count: Not just whole grains some refined or enriched items, like fortified cereals and certain breads, also scored highly and helped improve nutrient intake.
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Part of broader healthy habits: These consumers also tended to eat more fruits, vegetables, and lean proteins suggesting healthy grain choices often go hand in hand with overall healthy diets.
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Links to better metabolic health: Adults who consumed more healthy grain foods had lower rates of obesity and lower fasting insulin levels two important metabolic indicators.
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Affordable options: Importantly, these healthier grain foods were no more expensive and in some cases even less costly than less healthy alternatives, based on national price data.
Posted: 2025-09-09 18:46:33