Whole grain

Question

A whole grain is a cereal grain that contains the germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm.

Common whole grains include:

Common refined wholegrain products include:

Common refined non-wholegrain products include:

Consumption of whole grains has been linked with a decrease in cardiovascular disease, cancer, and death. Regular whole-grain consumption lowers LDL and triglyceride levels, which contributes to an overall 26% reduction in coronary heart disease-risk factors. In addition, whole-grain consumption is inversely related to hypertension, diabetes, and obesity when compared to refined grains, all of which are negative indicators in total cardiovascular health.

Keeping grains as close to their original form as possible slows or prevents the digestion of starch, and a slower digestion is responsible for preventing spikes in blood sugar (over time spikes in blood sugar may lead to insulin resistance).

Wholegrain products can be identified by the ingredients list. "Wheat flour" (as opposed to "wholegrain wheat flour" or "whole-wheat flour") as the first ingredient is not a clear indicator of the product's wholegrain content. If two ingredients are listed as grain products but only the second is listed as wholegrain, the entire product may contain between 1% and 49% wholegrain. Many breads are colored brown (often with molasses or caramel color) and made to look like wholegrain when they are not. In addition, some food manufacturers make foods with wholegrain ingredients, but, because wholegrain ingredients are not the dominant ingredient, they are not wholegrain products. Contrary to popular belief, wholegrains are not indicative of fiber. The amount of fiber varies from grain to grain, and some products may have things like bran, peas, or other foods added to boost the fiber content.

• Wheat (e.g. farro and Kamut)
• Oat
• Barley (hulled and dehulled but not pearl)
• Maize
• Brown rice
• Rye
• Millet
• Quinoa
• Amaranth
• Triticale
• Teff
• Buckwheat

• Whole wheat flour
• Whole wheat bread
• Whole wheat pasta
• Rolled oats or oat groats
• Triticale flour
• Popcorn
• Teff flour

• White rice
• White flour
• White bread
• Hominy
• Pasta (non-whole wheat varieties)

• "Whole wheat bread"
• "Whole millet"
• "Whole wheat buns"
• "Whole wheat macaroni"
• "Whole wheat spaghetti"
• "Whole wheat vermicelli"
• "Cracked wheat" (as an ingredient, not part of a name, as in "cracked wheat bread")
• "Crushed wheat"
• "Whole wheat flour"
• "Graham flour" (as an ingredient, not as part of a name as in "graham crackers")
• "Entire wheat flour"
• "Bromated whole wheat flour"
• "Whole durum flour"
• "Bulgur (cracked wheat)" (note that "bulgur" by itself may or may not indicate whole grain)

• Ancient Grains
• Alkylresorcinols
• Unifine mill
• Wheatberry
• Whole foods
• Whole grain stamp

• Article from BBC news
• Definition of Whole Grain
• Tips For Preventing Insulin Resistance
• U.S. FDA Guidance on Whole Grain Label Statements (Draft)

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Wikipedia