by Mary S. Choate, M.S., R.D.

The Whole Story About Grains

For a list of whole grain foods carried at the Co-op, see our "Better Eating for Life" features home, or go directly to the list.

Why bother to search out whole grains and whole grain products instead of refined? What’s the big deal? Whole grains are powerhouses of satisfying taste and nutrition. These grains retain their fiber, antioxidant vitamins, minerals, and phytochemicals—nutrients that may help to reduce your risk of heart disease and cancer. Whole grains tend to cause a slower rise in blood sugars than refined grains and help maintain normal insulin and blood sugar levels. Promising research shows diets higher in whole grains may decrease your risk of diabetes.
Whole grains are an excellent source of energy-boosting complex carbohydrates (also known as starches). They are naturally low in calories, fat, sodium, and sugar. But whole grains provide so much more.

When whole grain is refined, a number of beneficial components are removed, including the bran, germ, and as many as 16 vitamins and minerals. Only five of these lost vitamins and minerals—B1, B2, B3, iron, and folic acid—are added back.

Compared with refined enriched wheat flour, whole-wheat flour contains 200 to 700 percent more calcium, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, pantothenic acid, and vitamins B6 and E.

A whole grain kernel is made up of three parts. The outer layer, or bran, contains fiber, B vitamins, and trace minerals. The middle part, or starchy endosperm, contains mostly complex carbohydrates and protein but few vitamins and minerals. The inner layer, or germ, contains B vitamins, trace minerals, and protein. White or refined flour is made from only the starchy endosperm part of the whole grain kernel.

Whole grains are also higher than refined grains in fiber and disease-fighting phytochemicals such as lignans, phytoestrogens, and phytic acid. The fiber in whole grains is a combination of soluble fiber, the kind that may help to reduce cholesterol levels, and insoluble fiber, or roughage, the kind that keeps you regular and prevents constipation.

Which Grains are Whole?
Now that you know why whole grains are such a terrific choice, it’s time to learn which grains are whole.

When you choose a whole grain, and foods made from them, you are getting the entire edible kernel. A grain is called "whole" if the bran and germ are still intact. Some grains have an inedible covering called a hull (also known as chaff) that must be removed. For example, wheat is thrashed to remove its loose-fitting hull. Groats are the whole, dehulled grain kernel. Sometimes these are called "berries," as in wheat berries.

Commonly found whole grains are whole wheat, oats and oatmeal (quick, instant, regular, groats, and steel cut), popcorn, brown rice, and wild rice. At the Co-op, you will also find less common whole grains such as amaranth, quinoa, spelt, bulgur wheat, buckwheat, kasha (buckwheat groats), millet, whole blue or yellow corn meal (not degermed), whole barley (not pearled), and whole rye flakes and flour.

For a list of whole grain foods carried at the Co-op, see our "Better Eating for Life." features

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