What are whole grains? They are the whole seeds of plants, and can usually be sprouted, unlike refined grains. An entire seed is comprised of three parts: the bran, which serves as a protective outer shell, and is rich in fiber, B vitamins and trace minerals; the germ, which nourishes the seed, and contains vitamins B and E; and the endosperm, which contains carbohydrates, protein and some B vitamins.
Refined grains, on the other hand, contain only the endosperm: they have gone through a
milling process to remove the bran and germ, meaning they aren't as healthy. It is good practice to eat non-milled grains whenever possible; the rewards for doing so are substantial. When unrefined, grains can lower the risk for heart disease, stroke, and diabetes. They are also rich in fiber, which aids in regular bowel movement, and teeming with antioxidants for overall health.
Unrefined grains can also act as an aid in establishing healthy eating patterns and encourage weight loss. As whole seeds are very high in fiber, they will make a person feel fuller sooner, so a person will not eat as much. High fiber foods also leave one feeling fuller longer, so that a person will have less of an urge to snack between meals.
There are many different kinds of unrefined grains. A short list includes oatmeal, millet, quinoa, brown and wild rice, barley, popcorn, whole wheat, and bulgur (or cracked wheat).To determine whether something contains refined or unrefined grains in it, check the ingredients. If it says 'whole' and is listed as a primary ingredient, it is very likely that the grain is unrefined. Check the nutritional information, too; if there is a high fiber content, chances are it is a whole grain.
What are whole grains? They are, in short, an easy and delicious way to live a more nutritious life.
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