Whole grain foods contain all parts of the grain kernel — the bran, germ, and endosperm — unlike refined grains, which have the bran and germ removed. They provide more fiber, vitamins (especially B vitamins), minerals (like iron, magnesium, selenium), and antioxidants than refined grains.
Eating whole grains has important health benefits such as lowering the risk of heart disease, stroke, type 2 diabetes, obesity, and certain cancers. The fiber and nutrients in whole grains contribute to better cholesterol levels, improved insulin sensitivity, blood sugar control, weight management, and a feeling of fullness.
Examples of common whole grain foods include whole oats, whole wheat, whole- grain rye, barley, quinoa, brown rice, bulgur, millet, and others. These can be found in whole-grain breads, pastas, cereals, and rice varieties.
Choosing whole grains over refined grains is recommended as part of a healthy diet to help reduce risks of chronic diseases and support overall nutritional health.
In summary, whole grain foods are nutritious grains containing the entire grain kernel and are linked to numerous health benefits, especially in cardiovascular and metabolic health. They are considered healthier alternatives to refined grain products.
