What's Up With Whole Grains?

The Whole Grain Truth

Whole grains are composed of all 3 parts of the grain kernel: the bran, endosperm, and germ. Refining grains leaves only the endosperm portion and remove most of the bran and germ, reducing the nutrient content. To give you an idea, here are the nutrients founds in different parts of the grain kernel:

• The bran contains fiber, antioxidants, B vitamins, phytochemicals, iron, copper, zinc and magnesium
• The endosperm contains mostly protein and carbohydrates
• The germ contains antioxidants, phytochemicals, B vitamins, and healthy fats

Some Health Benefits:

• Reduce the risk of heart disease
• Promote digestive health
• Can help with weight management
• Contain B vitamins that aid in metabolism
• Contain fiber that can lower cholesterol 
• Reduce risk of stroke and type 2 diabetes

Try to make at least half your grains whole! This is easier than you think! Whole grain pastas, breads, oats, crackers, rice, and many other options exist to help you meet your whole grain intake goals.

Written By: Jennifer Bennett and Emma Scogin, SFA Dietetic Interns 2014-2015

Resources: 

http://www.health.state.mn.us/divs/hpcd/chp/cdrr/nutrition/facts/wholegrains.html

http://www.choosemyplate.gov/food-groups/grains-why.html

http://wholegrainscouncil.org/whole-grains-101/what-are-the-health-benefits

http://positivemed.com/2012/12/24/cooking-whole-grains-and-beans/