Grains, also known as cereals, are the seeds of certain grass species that humans commonly use for food. Wheat is one common type of grain. Wheat and other grains come in a whole form that preserves all available nutrients or in a refined form that strips away some of the grain's nutrient content. For the best nutritional value, look for products made with whole grain wheat.
Whole Grains
In their whole, natural form, wheat and other grains have three separate layers. The tough outer layer, called the bran, provides protection for the more delicate interior. The endosperm is a starchy layer that acts as an energy source for the kernel, or germ, at the heart of the grain. The germ itself contains heavy concentrations of vitamins, oils and minerals. In addition to wheat, common whole grains eaten throughout the world include oats, brown rice, rye, millet and barley. Some non-grassy plants are also frequently classified as whole grains, including quinoa, amaranth, buckwheat and wild rice.
Refined Grains
When food processors refine, or mill, wheat and other whole grains, they strip away the bran and the germ and leave behind pulverized endosperm. There are a number of reasons to refine grains. For instance, when you strip away the germ and the bran, you make grains easier to chew and digest. You also make them far less likely to spoil in unrefrigerated environments. In the case of wheat, the refining process leaves behind flour with a fluffy consistency well-suited for the production of lighter pastries and breads.
Nutritional Differences
While both whole and refined grains have nutritional value, whole grains are significantly healthier for you. Nutrients commonly lost in the refining process include B vitamins, vitamin E, protein, iron, magnesium, selenium and potassium. The refining process also strips away beneficial dietary fiber. To make up for the nutritional value lost during refining, food processors frequently add nutrients back into their products before they're packaged. However, these enriched products still typically contain fewer nutrients than unprocessed, whole grains.
Whole Grain Benefits
Regular consumption of whole grains provides a range of potential benefits, the Harvard School of Public Health reports, including lowered risks for diabetes and heart disease, increased life span and improved digestive health. A variety of products are available in whole-wheat form, including bread, tortillas, crackers and pasta. To make sure you get the benefit of whole wheat and other grains, MayoClinic.com recommends that you buy grain-based products that list whole grain as one of their main ingredients.
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