Introduction to the Grains and Pasta Food Group
The Grains and Pasta food group includes a wide variety of staple foods that serve as essential sources of energy and nutrition in diets around the world. This category covers whole grains, refined grains, pasta products, rice varieties, and other grain-based foods. Grains and pasta are known for their carbohydrate content, which provides the body with energy for daily activities and bodily functions.
Nutritional Benefits of Grains and Pasta
Grains and pasta are important contributors of complex carbohydrates, dietary fiber, protein, B vitamins, and essential minerals like iron, magnesium, and selenium. Whole grains such as brown rice, quinoa, bulgur, and whole wheat pasta contain all parts of the grain kernel, offering more fiber and nutrients compared to refined grains. Fiber helps support healthy digestion, lower cholesterol levels, and regulate blood sugar.
Refined grain products, including white rice, traditional pasta, and various flours, are often enriched with important nutrients like iron and B vitamins (thiamin, riboflavin, niacin, and folic acid) to help make up for the nutrients lost during processing. Choosing a mix of whole and enriched grains can help ensure balanced nutrient intake.
Types of Foods in the Grains and Pasta Group
This food group includes a diverse range of options. Common whole grains include quinoa, amaranth, barley, buckwheat, oats, millet, and wild rice. Traditional staples like white rice, brown rice, and various corn products such as cornmeal and hominy are widely consumed across different cultures.
Pasta products offer additional variety and include classic choices like spaghetti, macaroni, and noodles, as well as newer gluten-free alternatives made from rice flour, corn, or quinoa. Enriched and fortified pastas provide extra nutrients for those with higher dietary needs.
Cooking and Preparation Methods
Grains and pasta can be prepared in many ways to suit different tastes and culinary styles. They can be boiled, steamed, baked, or stir-fried. Some recipes may include added fats like butter or oil, while others focus on fat-free cooking methods to reduce calorie intake. Popular dishes include rice pilafs, pasta salads, grain bowls, and casseroles. Instant or precooked varieties offer convenience for quick meal preparation.
Health Recommendations and Serving Tips
Nutrition experts recommend making at least half of your daily grain intake whole grains. Whole grains support heart health, weight management, and digestive wellness. Combining grains and pasta with vegetables, lean proteins, and healthy fats creates balanced and nutrient-rich meals.
For individuals with gluten sensitivity or celiac disease, many gluten-free options like rice, quinoa, and corn-based products are available. Reading labels and choosing enriched or fortified versions when possible can help enhance nutrient intake.
Conclusion
The Grains and Pasta food group plays a foundational role in global nutrition. Its wide selection of grains, flours, and pasta products offers flexibility for creating healthy, satisfying, and culturally diverse meals. Including a variety of whole and enriched grains ensures your diet is rich in essential nutrients and dietary fiber.
- Amaranth Grain Uncooked
- Arrowroot Flour
- Barley Fat Added In Cooking
- Barley Fat Not Added In Cooking
- Barley Flour Or Meal
- Barley Hulled
- Barley Malt Flour
- Barley Ns As To Fat Added In Cooking
- Barley Pearled Raw
- Brown Rice
- Buckwheat (Uncooked)
- Buckwheat Flour Whole-Groat
- Buckwheat Groats Fat Added In Cooking
- Buckwheat Groats Fat Not Added In Cooking
- Buckwheat Groats Ns As To Fat Added In Cooking
- Buckwheat Groats Roasted Dry
- Bulgur Dry
- Bulgur Fat Added In Cooking
- Bulgur Fat Not Added In Cooking
- Bulgur Ns As To Fat Added In Cooking
- Canned Hominy
- Congee
- Cooked Amaranth
- Cooked Brown Rice
- Cooked Bulgur
- Cooked Couscous
- Cooked Japanese Somen
- Cooked Millet
- Cooked Oat Bran
- Cooked Oatmeal
- Cooked Pasta (Unenriched)
- Cooked Pearled Barley
- Cooked Spelt
- Cooked Teff
- Cooked Wild Rice
- Corn Bran Crude
- Corn Flour Masa Enriched White
- Corn Flour Masa Unenriched White
- Corn Flour Whole-Grain Blue (Harina De Maiz Morado)
- Corn Flour Whole-Grain White
- Corn Flour Whole-Grain Yellow
- Corn Flour Yellow Degermed Unenriched
- Corn Flour Yellow Masa Enriched
- Corn Grain White
- Corn Grain Yellow
- Cornmeal Degermed Enriched White
- Cornmeal Degermed Enriched Yellow
- Cornmeal Degermed Unenriched White
- Cornmeal Degermed Unenriched Yellow
- Cornmeal White Self-Rising Bolted Plain Enriched
- Cornmeal White Self-Rising Bolted With Wheat Flour Added Enriched
- Cornmeal White Self-Rising Degermed Enriched
- Cornmeal Yellow Self-Rising Bolted Plain Enriched
- Cornmeal Yellow Self-Rising Bolted With Wheat Flour Added Enriched
- Cornmeal Yellow Self-Rising Degermed Enriched
- Cornstarch
- Couscous Dry
- Couscous Plain Cooked
- Egg Noodles (Cooked)
- Gluten Free Corn Noodles (Cooked)
- Hominy Canned Yellow
- Japanese Soba Noodles (Buckwheat)
- Kamut Cooked
- Long Rice Noodles Made From Mung Beans Cooked
- Macaroni Vegetable Enriched Cooked
- Macaroni Vegetable Enriched Dry
- Medium Grain White Rice
- Millet Fat Added In Cooking
- Millet Fat Not Added In Cooking
- Millet Flour
- Millet Ns As To Fat Added In Cooking
- Millet Raw
- Noodles Chinese Chow Mein
- Noodles Cooked
- Noodles Egg Cooked Enriched With Added Salt
- Noodles Egg Cooked Unenriched With Added Salt
- Noodles Egg Dry Enriched
- Noodles Egg Dry Unenriched
- Noodles Egg Spinach Enriched Dry
- Noodles Egg Unenriched Cooked Without Added Salt
- Noodles Flat Crunchy Chinese Restaurant
- Noodles Japanese Soba Dry
- Noodles Japanese Somen Dry
- Noodles Vegetable Cooked
- Noodles Whole Grain Cooked
- Oat Bran
- Oat Flour Partially Debranned
- Pasta Cooked
- Pasta Cooked Enriched With Added Salt
- Pasta Cooked Enriched Without Added Salt
- Pasta Cooked Unenriched With Added Salt
- Pasta Dry Enriched
- Pasta Dry Unenriched
- Pasta Fresh-Refrigerated Plain As Purchased
- Pasta Fresh-Refrigerated Plain Cooked
- Pasta Fresh-Refrigerated Spinach As Purchased
- Pasta Fresh-Refrigerated Spinach Cooked
- Pasta Gluten-Free Brown Rice Flour Cooked Tinkyada
- Pasta Gluten-Free Corn And Rice Flour Cooked
- Pasta Gluten-Free Corn Dry
- Pasta Gluten-Free Corn Flour And Quinoa Flour Cooked Ancient Harvest
- Pasta Gluten-Free Rice Flour And Rice Bran Extract Cooked De Boles
- Pasta Homemade Made With Egg Cooked
- Pasta Homemade Made Without Egg Cooked
- Pasta Vegetable Cooked
- Pasta Whole Grain 51% Whole Wheat Remaining Enriched Semolina Cooked
- Pasta Whole Grain 51% Whole Wheat Remaining Enriched Semolina Dry
- Pasta Whole Grain 51% Whole Wheat Remaining Unenriched Semolina Cooked
- Pasta Whole Grain 51% Whole Wheat Remaining Unenriched Semolina Dry
- Pasta Whole Grain Cooked
- Pasta Whole-Wheat Dry
- Quinoa Cooked
- Quinoa Fat Added In Cooking
- Quinoa Fat Not Added In Cooking
- Quinoa Ns As To Fat Added In Cooking
- Quinoa Uncooked
- Rice Bran
- Rice Brown And Wild Cooked Fat Added In Cooking
- Rice Brown And Wild Cooked Fat Not Added In Cooking
- Rice Brown And Wild Cooked Ns As To Fat Added In Cooking
- Rice Brown Cooked Fat Added In Cooking Made With Butter
- Rice Brown Cooked Fat Added In Cooking Made With Margarine
- Rice Brown Cooked Fat Added In Cooking Made With Oil
- Rice Brown Cooked Fat Added In Cooking Ns As To Type Of Fat
- Rice Brown Cooked Fat Not Added In Cooking
- Rice Brown Cooked Ns As To Fat Added In Cooking
- Rice Brown Long-Grain Raw
- Rice Brown Medium-Grain Raw
- Rice Brown Parboiled Cooked Uncle Bens
- Rice Brown Parboiled Dry Uncle Bens
- Rice Cooked Nfs
- Rice Cooked With Milk
- Rice Flour Brown
- Rice Flour White Unenriched
- Rice Noodles (Cooked)
- Rice Noodles Dry
- Rice Sweet Cooked With Honey
- Rice White And Wild Cooked Fat Added In Cooking
- Rice White And Wild Cooked Fat Not Added In Cooking
- Rice White And Wild Cooked Ns As To Fat Added In Cooking
- Rice White Cooked Fat Added In Cooking Made With Butter
- Rice White Cooked Fat Added In Cooking Made With Margarine
- Rice White Cooked Fat Added In Cooking Made With Oil
- Rice White Cooked Fat Added In Cooking Ns As To Type Of Fat
- Rice White Cooked Fat Not Added In Cooking
- Rice White Cooked Glutinous
- Rice White Cooked Ns As To Fat Added In Cooking
- Rice White Cooked With Fat Puerto Rican Style
- Rice White Glutinous Unenriched Cooked
- Rice White Glutinous Unenriched Uncooked
- Rice White Long-Grain Parboiled Enriched Cooked
- Rice White Long-Grain Parboiled Enriched Dry
- Rice White Long-Grain Parboiled Unenriched Cooked
- Rice White Long-Grain Parboiled Unenriched Dry
- Rice White Long-Grain Precooked Or Instant Enriched Dry
- Rice White Long-Grain Precooked Or Instant Enriched Prepared
- Rice White Long-Grain Regular Cooked Enriched With Salt
- Rice White Long-Grain Regular Cooked Unenriched With Salt
- Rice White Long-Grain Regular Raw Enriched
- Rice White Long-Grain Regular Raw Unenriched
- Rice White Long-Grain Regular Unenriched Cooked Without Salt
- Rice White Medium-Grain Cooked Unenriched
- Rice White Medium-Grain Raw Enriched
- Rice White Medium-Grain Raw Unenriched
- Rice White Short-Grain Cooked Unenriched
- Rice White Short-Grain Enriched Cooked
- Rice White Short-Grain Enriched Uncooked
- Rice White Short-Grain Raw Unenriched
- Rice White Steamed Chinese Restaurant
- Rice Wild 100% Cooked Fat Added In Cooking
- Rice Wild 100% Cooked Fat Not Added In Cooking
- Rice Wild 100% Cooked Ns As To Fat Added In Cooking
- Roasted Buckwheat Groats
- Rye Flour Dark
- Rye Flour Light
- Rye Flour Medium
- Rye Grain
- Semolina Enriched
- Semolina Unenriched
- Sorghum Flour Refined Unenriched
- Sorghum Grain
- Spaghetti Protein-Fortified Cooked Enriched (N X 6.25)
- Spaghetti Protein-Fortified Dry Enriched (N X 6.25)
- Spaghetti Spinach Cooked
- Spaghetti Spinach Dry
- Spelt Uncooked
- Spinach Egg Noodles (Cooked)
- Tapioca Pearl Dry
- Teff Uncooked
- Triticale
- Triticale Flour Whole-Grain
- Uncooked Oats
- Uncooked Whole-Grain Cornmeal
- Uncooked Yellow Cornmeal
- Vermicelli Made From Soybeans
- Vital Wheat Gluten
- Wheat Bran Crude
- Wheat Durum
- Wheat Flour White (Industrial) 10% Protein Bleached Enriched
- Wheat Flour White (Industrial) 10% Protein Bleached Unenriched
- Wheat Flour White (Industrial) 10% Protein Unbleached Enriched
- Wheat Flour White (Industrial) 11.5% Protein Bleached Enriched
- Wheat Flour White (Industrial) 11.5% Protein Bleached Unenriched
- Wheat Flour White (Industrial) 11.5% Protein Unbleached Enriched
- Wheat Flour White (Industrial) 13% Protein Bleached Enriched
- Wheat Flour White (Industrial) 13% Protein Bleached Unenriched
- Wheat Flour White (Industrial) 15% Protein Bleached Enriched
- Wheat Flour White (Industrial) 15% Protein Bleached Unenriched
- Wheat Flour White (Industrial) 9% Protein Bleached Enriched
- Wheat Flour White (Industrial) 9% Protein Bleached Unenriched
- Wheat Flour White All-Purpose Enriched Bleached
- Wheat Flour White All-Purpose Enriched Calcium-Fortified
- Wheat Flour White All-Purpose Enriched Unbleached
- Wheat Flour White All-Purpose Self-Rising Enriched
- Wheat Flour White All-Purpose Unenriched
- Wheat Flour White Bread Enriched
- Wheat Flour White Cake Enriched
- Wheat Flour White Tortilla Mix Enriched
- Wheat Flour Whole-Grain
- Wheat Flour Whole-Grain Soft Wheat
- Wheat Flours Bread Unenriched
- Wheat Germ Crude
- Wheat Hard Red Spring
- Wheat Hard Red Winter
- Wheat Hard White
- Wheat Kamut Khorasan Uncooked
- Wheat Soft Red Winter
- Wheat Soft White
- Wheat Sprouted
- White Rice
- Whole Grain Sorghum Flour
- Whole Wheat Pasta
- Wild Rice Raw
- Yellow Cornmeal (Grits)
- Yellow Rice Cooked Fat Added In Cooking
- Yellow Rice Cooked Fat Not Added In Cooking
- Yellow Rice Cooked Ns As To Fat Added In Cooking