Cereal

Grains are the seeds of grass-like plants called cereals. There are many different kinds, including whole wheat and whole corn, oats, brown rice, and quinoa.

Some seeds of non-grass plants, or pseudocereals, are also considered whole grains, including buckwheat, quinoa, and amaranth.

Whole-grain kernels have three parts:

Bran. This is the hard, outer shell. It contains fiber, minerals, and antioxidants.

Endosperm. The middle layer of the grain is mostly made up of carbs.

Germ. This inner layer has vitamins, minerals, protein, and plant compound.

Grains can be rolled, crushed, or cracked. Nonetheless, as long as these three parts are present in their original proportion, they're considered whole grains.

Whole grains deliver many important nutrients. These include:

• Fiber. The bran provides most of the fiber in whole grains.
• Vitamins. Whole grains are particularly high in B vitamins, including niacin, thiamine, and folate.
• Minerals. They also contain a good amount of minerals, such as zinc, iron, magnesium, and manganese.
• Protein. Whole grains boast several grams of protein per serving.
• Antioxidants. Many compounds in whole grains act as antioxidants  . These include phytic acid, lignans, ferulic acid, and sulfur compounds.
• Plant compounds. Whole grains deliver many types of plant compounds that play a role in preventing disease. These include polyphenols, stanols, and sterols.

The exact amounts of these nutrients depend on the type of grain.

Eating whole grains may lower your risk of heart disease, especially when they replace refined grains.

Fiber and magnesium are two nutrients in whole grains that help lower your risk of type 2 diabetes.