Whole grains are the natural seeds of the grain plant. They are called whole grain kernels and are made up of the endosperm, the germ and the bran. Whole grains must contain all three parts of the kernel to be considered "whole." Whole wheat is a whole grain. All whole grains are considered high in nutrition.
Whole Grains
Whole grains include amaranth, barley, buckwheat, corn, millet, oats, quinoa, brown rice, rye, sorghum, teff, triticale, wheat and wild rice. When these grains are consumed in a form that includes the germ, endosperm and bran, they are considered to be whole grains. Whole grains can be milled into flour or cooked as whole kernels. The flours must contain all three parts of the grain to be considered "whole grain" flour.
Whole Wheat
Whole wheat is a grain that is also categorized as a whole grain. The wheat kernel is sometimes called a wheatberry and is also the seed of the grain. It is made up of the endosperm, germ and bran. The endosperm is the innermost part of the seed and the location of the greatest portion of protein, carbohydrates, iron and B vitamins. The bran is the outside layer of the kernel and is high in fiber, vitamin E, B vitamins, minerals and some protein. The germ is the embryo of the seed and contains fat. Sometimes it is removed before milling to increase the shelf life of the flour. When this happens, the flour is no longer "whole" The wheat germ is a good source of B vitamins and vitamin E. Both the wheat germ and bran can be sold as separate products.
Health Benefits
Whole grains each have their own nutritional merit, but all of them include the vital nutrients of a seed -- the germ, endosperm and the bran -- which provide vitamins, minerals, protein and fiber. Some people might have allergies to wheat and in that case, other whole grains will be a better choice. According to the Whole Grains Council, research shows that eating whole grains daily has many health benefits. Heart disease risk is reduced 25 to 28 percent, stroke risk is reduced 30 to 36 percent, type 2 diabetes is reduced 21 to 30 percent and weight is more easily maintained.
Products
Many products are now being made from whole grains. According to the Whole Grain Guide, it is often difficult to decipher whether a product is a whole grain or whether if has been "made with whole grains." The latter is not a whole grain product, but it sounds as if it might be. Even the term "multi-grain" does not mean the product is a whole grain. Look at the labels carefully and see what is listed first. Terms such as "wheat flour" and "unbleached wheat flour" are not whole grains. When shopping for whole wheat bread, make sure the label says "100 percent whole wheat" to ensure it is made only with whole grains.
References
- Whole Grains Council: What is a Whole Grain?
- Whole Grains Council: Definition of Whole Grain
- MayoClinic: Nutrition and Healthy Eating: Whole Grains -- Hearty Options for a Healthy Diet
- Nutrition Action Health Letter: The Whole Grain Guide
- Wheat Foods Council: What is Wheat?
- Whole Grains Council: What Are the Health Benefits?
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