Grains - sources of complex carbohydrates

GRAINS

Foods in this group are excellent sources of complex carbohydrates, making grains important for heart health. In addition, most grain products are excellent sources of B vitamins and iron, and whole-grain products are good sources of fiber.

Remember, unlike wheat and other grains, oats contain soluble fibers that may help to lower harmful LDL-cholesterol levels. Choices include:

BREADS

bagel 1/2 small
biscuit 1 small
bread, sandwich 1 slice
cornbread, 2-inch square 1
English muffin 1/2
muffin 1 medium
roll, dinner 1 small
frankfurter 1/2
hamburger 1/2
hard 1/2 medium
tortilla, corn, 6-inch 1
pita pocket 1 small

Omit 1 fat-group unit
All values are for products without added salt or fat.

CEREALS & PASTAS

barley, corn, oats, rice, wheat cereals, cold 1 ounce or 3/4 cup
hot, cooked 1/2 cup
uncooked 1/4 cup
bran cereal 1/3 cup
oat bran 1/2 cup
pasta or noodles, cooked 1/2 cup
wheat germ 1/4 cup
whole-grain kernels
barley, buckwheat groats, bulgur, grits, hominy, rice, cooked 1/2 cup
popcorn, air-popped 2 cups

CRACKERS

arrowroot 3
bread sticks, 5 inches long, 1/2-inch wide 3
flat bread, thin wafers 4
graham, 2 1/2-inch squares 2
melba toast, rectangular 5
round 6
oyster 20
whole-grain, 2 by 3 1/2-inches 3

Note: Choose crackers without salt on top.

BAKING INGREDIENTS

arrowroot 2 tablespoons
bread crumbs, dry, salt-free 3 tablespoons
cornmeal 2 tablespoons
cornstarch 2 tablespoons
flour 2 tablespoons
tapioca 2 tablespoons

VEGETABLES

corn, whole-kernel 1/3 cup
on cob 1 small
peas, green 1/2 cup
potato, white, whole 1 small
mashed 1/2 cup