Make Whole, Intact Grains The New Norm
Find Out How Replacing Refined Grains With Whole Grains Can Be Better For Your Health
What is a whole grain? Most people tend to have the idea that, if it is brown, it is a whole grain. Such as, brown bread, brown pasta, and brown rice. While, this might be the case some of the time, you can’t rely on this method to know if something is whole grain, or just brown.
A whole grain is one that has all three original parts – the bran, germ, and endosperm. The bran is the outside of the grain kernel, and it contains antioxidants, B vitamins, and fiber. The endosperm is the middle portion of the kernel that contains starchy carbohydrates, proteins and a small amount of vitamins and minerals. The germ is the middle and bottom portion of the kernel that contains B vitamins, some protein, minerals and healthy fats.
When a grain is refined, it means that they are not whole – they are missing one or more of the three essential parts of the kernel. Foods such as white bread and white rice, have had their germ and bran removed, leaving behind only the starchy carbohydrates. Refined grains typically lack fiber and key nutrients, which can lead to nutritional deficiencies.
You can find whole grains in foods such as amaranth, barley, buckwheat, corn, popcorn, millet, oats, quinoa, rice, rye, sorghum, teff, triticale, wheat, and wild rice.