Are grains safe for your bones?

Grains are safe for your bones, positively impacting them in many ways.    

Grains comprise a significant portion of the global diet. According to the U.S. Dietary Guidelines, most people consume a sufficient amount of grains. Problem is, 98 percent of Americans don’t consume enough whole grains. Instead, a whopping 74 percent eat too many refined grain foods.  

When you stop eating whole grains, you risk losing a vast amount of nutrients essential for bone-building. 

Whole grains include all three parts of the seed or kernel. They are the endosperm, germ, and bran. Whole grain foods are encouraged and can help meet your needs for protein, fiber, iron, magnesium, potassium, vitamin E, and B vitamins. Examples include   

• oats  

• bulgur  

• barley  

• quinoa  

• brown rice  

• whole-grain bread  

• whole-kernel corn  

• whole-wheat pasta  

This is in contrast to refined grains, which only include the endosperm part of the seed or kernel. The refining process removes fiber, vitamins, and minerals from grains. Some nutrients, but not all, may be added back through the enrichment process.   

A few of the major ones that are not returned are protein, magnesium, potassium, vitamin B6, vitamin E, and fiber. These nutrients are important for overall health, with some being particularly crucial for maintaining bone health. In fact, only 16 percent of magnesium and 29 percent of potassium remain.   

Refined grains are found in products such as pretzels, pizza crust, regular pasta, white rice, and white bread, as well as white flour tortillas.   

Other places you may be consuming refined grains without realizing it include hamburgers, macaroni and cheese, casseroles, pancakes, biscuits, rolls, sandwiches, tacos, and burritos.   

Additionally, foods such as breaded and fried items like chicken nuggets, fried chicken, chicken-fried steak, or fried okra, to name a few, contain refined grains.    

Cakes, cookies, donuts, cinnamon rolls, pies, and snack cakes are also made up of refined grains.   

If you are eating more refined than whole grains and would like to move toward eating more whole grains, see if any of the foods you eat could be converted to a whole grain food.   

If you enjoy regular spaghetti pasta, look for whole-grain noodles the next time you’re at the supermarket for an easy switch. You might be surprised at how tasty it is.   

Grains are safe for your bones. Whole grains give your bones protein, fiber, magnesium, potassium, and iron. They also give you B vitamins and vitamin E. Refined grains only provide limited amounts of protein, fiber, magnesium, potassium, and vitamin E.  

Should you quit eating grains? No! Grains are not only safe for your bones, but they are also beneficial.   

Whole grains provide more nutrients for denser bones. Refined grains may still be included. Just be careful to eat more whole grains than refined grains to ensure you get all the necessary nutrients. It’s what you consistently do that matters.   

For more ideas on including whole grains, check out our blog, Your Bones and Plant-Based Eating | Practical Dietitians.