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- Grains are the edible seeds of certain grasses. Wheat, oats, rice, and corn are common grain foods, as are barley, spelt, millet and sorghum. Pseudo grains are foods that are not true grains may be similar in appearance and nutrition to true grains. Examples of pseudo grains are quinoa, buckwheat, and amaranth.
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Following is the official definition of whole grains, approved and endorsed by the Whole Grains Council in May 2004: Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions.
- Amaranth
If you have celiac disease, remember amaranth is one of many...
- Refined Grain Products
In their natural state growing in the fields, whole grains...
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Whole wheat refers to the entire wheat kernel, while whole grains include all types of grains in their original form. Both are equally nutritious as they contain all three grain components.
When trying to make healthy choices for you and your family, it may be difficult to know which products to buy.
Grain and wheat products are known for their health-promoting properties, such as improved heart health, blood sugar control, and weight management (1).
However, with so many products on the market and misleading advertising claims, you may wonder whether you should buy whole grain or whole wheat products, as well as if there’s even much of a difference.
The main difference between whole grain and whole wheat is the type of grain being used.
Both whole grain and whole wheat products contain all three components of a grain kernel, also known as a caryopsis. These include (2):
•Bran. This is the fibrous outer layer of the kernel that’s rich in B vitamins and other minerals.
•Germ. This reproductive part of the kernel is rich in a variety of nutrients, such as healthy fats, vitamin E, B vitamins, and antioxidants.
•Endosperm. The largest component of the grain kernel consists of starchy carbs. In most cases, white flours are mostly composed of the endosperm.
When the entire kernel is used, a manufacturer can legally use the term whole grain or whole wheat depending on the type of grain used (3).
Considering that both whole grain and whole wheat products contain the entire kernel, they’re equally nutritious.
When it comes to grain products, it’s important to eat mostly whole grain or whole wheat products, as they contain the most nutrients. Unlike whole grains, refined flours have had their germ and bran removed, which takes away many nutrients and fiber.
Most research pointing to the health benefits of grains comes from the fiber, healthy fats, and nutrients found within the germ and bran of the grain kernel.
For example, a 2019 review study including 137,807 people found a significant inverse relationship between whole grain consumption and weight. This suggests that whole grains can aid weight management, likely due to the filling effects of fiber (1).
What’s more, many studies have linked a diet rich in whole grains to a lower risk of heart disease, type 2 diabetes, certain types of cancer, and premature death (4, 5, 6, 7, 8).
In contrast, refined grains, which have had their bran and germ removed, are not linked to the same health benefits due to their low nutrient and fiber contents (9, 10, 11).
Not all products that contain whole wheat or whole grains are inherently healthy. For example, some white flour and bread products have small amounts of whole wheat added to them to increase their nutrient content.
Despite having some whole wheat flour added, it wouldn’t be considered 100% whole wheat, as it contains other flours that don’t contain the entire kernel.
It’s important to note that wheat bread isn’t the same as whole wheat bread. Wheat bread simply implies that the flour comes from wheat, and it’s usually highly processed. Unless the product label states the term whole, it’s not whole wheat or whole grain.
To ease the confusion, the following table provides a simple overview of the most common wheat and grain types:
When shopping, be sure to read the label carefully. For whole grain or whole wheat products, either whole grain or whole wheat should be clearly stated on the label.
Note that some products may be partially made with whole grain or whole wheat flours. For example, the label may say it “contains 50% whole wheat flour,” which means the product is partially made from whole wheat flour but also contains refined flours.
Both whole wheat and whole grains contain all three components of the grain kernel and are equally nutritious.
The main difference between the two is that whole wheat is reserved for products using the entire wheat kernel, while whole grain is an umbrella term for all types of grains in their whole form.
Refined grain products usually have the nutritious bran and germ removed during processing, making them less nutritious options.
For the most health benefits, choose products that are labeled “100% whole grain” or “100% whole wheat” and contain no refined grains in the ingredient list.
Apr 13, 2021 · What Are Whole Grains? All grains start out whole. Underneath an inedible shell, the seed or kernel of the plant is made up of three parts—the bran, germ and endosperm. The bran and germ contain fiber, antioxidants, B vitamins, protein and healthy fats, as well as minerals including folate and iron.
Apr 19, 2021 · Whole grains are the seeds of certain plants. For a grain to be considered whole, it must have all three parts—the bran, the germ, and the endosperm—intact. The bran is the outer skin of the seed—fiber-rich and a source of a number of vitamins and minerals.
In their natural state growing in the fields, whole grains are the entire seed of a plant. This seed (also called a “kernel”) is made up of three edible parts – the bran, the germ, and the endosperm – protected by an inedible husk that protects the kernel from assaults by sunlight, pests, water, and disease. A grain is considered to be ...
Jun 25, 2024 · Get to Know Grains: Why You Need Them, and What to Look For. Whole grains — a key feature of the American Heart Association’s dietary recommendations — can help you be healthy. Whole grains lower your risk for heart disease and stroke, support healthy digestion and reduce risk for diabetes.
Jun 2, 2022 · The Basics of Grains. Grains fall into three different main categories: whole, refined, and enriched. Whole Grains. A whole grain refers to an entire grain kernel, meaning that all edible elements —the germ, the endosperm, and the bran—are present and intact in the food.
