contain the entire grain – the bran, germ and endosperm.
Bran : Multi-layered outer crust of the edible kernel which contains antioxidants, B-vitamins and fiber
Endosperm : Acts as the germ’s food supply, which mainly contains starch and protein
Germ : Embryo which can sprout into a new plant, contains B vitamins, minerals, protein and healthy fats
Examples of whole grains foods : Oatmeal, Quinoa, brown rice, corn, barley, spelt, buckwheat, whole wheat bread.
have been milled and processed to remove the bran and germ.
This results in the loss of nutrients, vitamins and fiber. It also causes the Glycemic Index to increase.
Examples of refined grains foods : white flour, white rice, white bread
It is important to eat more whole grains
benefits of whole grains include -
- To maintain a healthy fiber intake that can help to
- Prevent chronic illnesses
- Control appetite, reducing the chances of over eating
- Healthy gut
- Get more Vitamins E, B6, K, Magnesium, Potassium, Calcium, Selenium and Protein as compared to refined grains
By : Alvin Ho
B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)