For a food to be labeled “whole grain,” it must contain all the
edible components of the entire grain kernel, including the bran, the
germ and the endosperm. But don’t let the word “whole” fool you. It
doesn’t refer to the intactness of the kernel or its nutrition.
In their unadulterated state, whole kernels of grain contain a rich
variety of nutrients. When machines grind, crack, flake, puff or
pulverize kernels into flour, those nutrients take a hit and may
disappear altogether. Additionally, says functional medicine
nutritionist Julie Starkel, MS, MBA, RD, “the beneficial oils in the
grain, once exposed to oxygen, heat and light, will oxidize or become
rancid very quickly.” What’s left behind is a calorie-dense,
nutritionally compromised, high-carbohydrate food primed to increase
your risk of heart disease, diabetes and weight gain.
Husk
The outermost layer of a grain, the husk is inedible. Not present in whole-kernel grains or whole-grain and refined (white) flours.
The outermost layer of a grain, the husk is inedible. Not present in whole-kernel grains or whole-grain and refined (white) flours.
Bran
A protective barrier that helps ward off predators, such as bacteria, viruses and fungi, the bran contains fiber, B vitamins and trace minerals. Present in whole-grain flours but not refined flours.
A protective barrier that helps ward off predators, such as bacteria, viruses and fungi, the bran contains fiber, B vitamins and trace minerals. Present in whole-grain flours but not refined flours.
Endosperm
The endosperm is mostly starchy carbohydrate that acts like a sugar in the body. Present in both whole-grain flours and refined flours; refined flour is, in essence, the pulverized endosperm of a grain with everything else removed.
The endosperm is mostly starchy carbohydrate that acts like a sugar in the body. Present in both whole-grain flours and refined flours; refined flour is, in essence, the pulverized endosperm of a grain with everything else removed.
Germ
The germ contains antioxidants, vitamin E, B vitamins and polyunsaturated fatty acids. The beneficial oils in the germ are prone to rancidity once exposed to air. Present in whole-grain flours but not refined flours.
The germ contains antioxidants, vitamin E, B vitamins and polyunsaturated fatty acids. The beneficial oils in the germ are prone to rancidity once exposed to air. Present in whole-grain flours but not refined flours.
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