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:
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.