Whole grains are cereal grains that contain germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm. Wholegrains can generally be sprouted while refined grains generally will not sprout. Wholemeal products are made by grinding whole grains in order to make wholegrainflour. Whole grains are a natural source of protein as well as a source of carbohydrates and are made into many different kinds of foods.
Common whole grains include:
- Wheat
- Oat
- Barley - Hulled and Dehulled (not Pearl)
- Maize
- Brown rice
- Rye
- Spelt
- Millet
- Quinoa
- Sprouted Grains
Common whole grain products include:
- Whole wheat flour
- Whole wheat Bread
- Whole wheat Pasta
- Rolled oats or oat groats
- Popcorn ( from Wikipedia )
What is a whole grain?
A whole grain is the entire grain—which includes the bran, germ and endosperm (starchy part). The most popular grain in the US is wheat. To make 100% whole wheat flour, the entire wheat grain is ground up.
"Refined" flours like white and enriched wheat flour include only part of the grain – the starchy part, and are not whole grain. They are missing many of the nutrients found in whole wheat flour. Examples of whole grain wheat products include 100% whole wheat bread, pasta, tortilla, and crackers. But don’t stop there! There are many whole grains to choose from.
( from American Diabetes Association )
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