Healthy Whole Grains

By Donna Miller

Here's an overview of a whole grain and how they are essential for good health.

A grain is the seed of a plant and a whole grain includes parts known as the germ, endosperm, and bran.

The germ is the part of the grain from which a new plant sprouts, it is the heart of the kernel. It includes some protein, polyunsaturated fat, fiber, and plenty of vitamins and minerals that are good for your body.

The endosperm makes up the majority of the grain kernel. It has small amounts of vitamins and minerals and includes most of the grain's protein.

The bran is the hard outer layer of the seed and is a rich source of dietary fiber. It also includes some starch, protein, fat, vitamins and minerals.

Whole Grains Versus Refined

Whole grains have all of these parts still intact. While refined grains have both the bran and the wheat germ removed, leaving only the least nutritious part, the endosperm.

Refined grains (like white flours and white rice) provide poor nutrition, leaving the body still hungry for good nutrition. Although, some of the "vitamins" and "minerals" are added back in after the milling process, nothing artificially added can take place of what was once there naturally. Refined grains are absorbed too quickly into the blood stream causing upsets in blood sugar levels which exhausts the pancreas and/or the adrenal glands. Also, since the bran is taken away during the refining process there is no longer much fiber in the grain either. Our body needs fiber in order to help clean out our intestines, so when refined grains are consumed they act more like glue to your intestines which can cause various health problems.

Whole grains on the other hand, are much different than their refined versions. They are high in vitamins, minerals, fiber, plant protein, antioxidants, phytonutrients, many other healthful substances, and they are low in fat and have no cholesterol. They give many of the nutrients that are low in this generation's diet such as fiber, B vitamins, vitamin E, etc. Whole grains have also been shown to reduce the risk of many types of cancer, obesity, heart disease and high cholesterol, stroke, high blood pressure, bowel disorders and they may also help regulate blood glucose in people who have diabetes.

The differences between a whole grain and a refined grain are masive, especially when it comes to health. To live longer healthier lives, we all should be eating whole grains and not refined.

Learn more about whole wheats, grains, and oats. http://wheatgrainoat.blogspot.com/