Whole grain
Encyclopedia
Whole grains are cereal grains
that contain cereal germ
, endosperm
, and bran
, in contrast to refined grains
, which retain only the endosperm. Whole grains can generally be sprouted
while refined grains
generally will not sprout. Whole-meal products are made by grinding whole grains in order to make whole-grain flour
. Whole grains are a natural source of protein as well as a source of carbohydrates and are made into many different kinds of foods.
Common whole grains include:
Common whole grain products include:
Common refined-grain products include:
"Wheat flour" (as opposed to "whole-grain wheat flour" or "whole-wheat flour") as the first ingredient is not a clear indicator of the product's whole-grain content. If two ingredients are listed as grain products but only the second is listed as whole grain, the entire product may contain between 1% and 49% whole grain. Many breads are colored brown (often with molasses
or caramel color) and made to look like whole grain when they are not. In addition, some food manufacturers make foods with whole-grain ingredients, but, because whole-grain ingredients are not the dominant ingredient, they are not whole-grain products. Contrary to popular belief, fiber is not indicative of whole grains. The amount of fiber varies from grain to grain, and some products may have things like bran, peas, or other foods added to boost the fiber content.
In Canada, it is legal to advertise any food product as "whole wheat" with up to 70% of the germ removed. While the resulting product will contain the benefit of fiber in the nutritional information, it lacks the more recently discovered health benefits of antioxidants found in the wheat germ. Canadian consumers can be assured of whole-grain products by a label stating 100% whole-grain whole wheat.
Similar to the distinction between whole and refined grains is that between whole pulse
s (peas, beans, and other related vegetables) and refined dal
(a preparation of pulses or the thick stew prepared from these).
From AACC (American Association of Cereal Chemists) definition: "Whole grains shall consist of the intact, ground, cracked or flaked caryopsis, whose principal anatomical components - the starchy endosperm, germ and bran - are present in the same relative proportions as they exist in the intact caryopsis."
When wheat is milled to make flour, the parts of the grain are usually separated and then are recombined to make specific types of flour, such as whole wheat, whole grain, white cake and pastry flour, and all-purpose white flour. If all parts of the kernel are used in the same relative proportions as they exist in the original kernel, then the flour is considered whole grain.
Under the Food and Drug Regulations, up to 5% of the kernel can be removed to help reduce rancidity and prolong the shelf life of whole-wheat flour. The portion of the kernel that is removed for this purpose contains much of the germ and some of the bran. If this portion of the kernel has been removed, the flour would no longer be considered whole grain.
can have the same effect on blood sugar
, whether the flour is produced from whole grains or not. For example, wholegrain wheat bread and white bread can have the same glycemic index
. Grinding grains into flour increases the surface area upon which enzymes work to more quickly convert starch
into glucose
. Keeping grains as close to their original form as possible slows or prevents the digestion of starch, and a slower digestion is responsible for preventing spikes in blood sugar (which over time may lead to insulin resistance
).
. Regular whole-grain consumption lowers LDL and triglyceride
levels, which contributes to an overall 26% reduction in coronary heart disease
-risk factors. In addition, whole-grain consumption is inversely related to hypertension
, diabetes, and obesity
when compared to refined grains, all of which are negative indicators in total cardiovascular health.
Cereal
Cereals are grasses cultivated for the edible components of their grain , composed of the endosperm, germ, and bran...
that contain cereal germ
Cereal germ
The germ of a cereal is the reproductive part that germinates to grow into a plant; it is the embryo of the seed. Along with bran, germ is often a by-product of the milling that produces refined grain products. Cereal grains and their components, such as wheat germ, rice bran, and maize may be used...
, endosperm
Endosperm
Endosperm is the tissue produced inside the seeds of most flowering plants around the time of fertilization. It surrounds the embryo and provides nutrition in the form of starch, though it can also contain oils and protein. This makes endosperm an important source of nutrition in human diet...
, and bran
Bran
Bran is the hard outer layer of grain and consists of combined aleurone and pericarp. Along with germ, it is an integral part of whole grains, and is often produced as a by-product of milling in the production of refined grains. When bran is removed from grains, the grains lose a portion of their...
, in contrast to refined grains
Refined grains
Refined grains, in contrast to whole grains, refers to grain products consisting of grains or grain flours that have been significantly modified from their natural composition. The modification process generally involves the mechanical removal of bran and germ, either through grinding or selective...
, which retain only the endosperm. Whole grains can generally be sprouted
Sprouting
Sprouting is the practice of germinating seeds to be eaten either raw or cooked.They are a convenient way to have fresh vegetables for salads, or otherwise, in any season and can be germinated at home or produced industrially...
while refined grains
Refined grains
Refined grains, in contrast to whole grains, refers to grain products consisting of grains or grain flours that have been significantly modified from their natural composition. The modification process generally involves the mechanical removal of bran and germ, either through grinding or selective...
generally will not sprout. Whole-meal products are made by grinding whole grains in order to make whole-grain flour
Flour
Flour is a powder which is made by grinding cereal grains, other seeds or roots . It is the main ingredient of bread, which is a staple food for many cultures, making the availability of adequate supplies of flour a major economic and political issue at various times throughout history...
. Whole grains are a natural source of protein as well as a source of carbohydrates and are made into many different kinds of foods.
Common whole grains include:
- WheatWheatWheat is a cereal grain, originally from the Levant region of the Near East, but now cultivated worldwide. In 2007 world production of wheat was 607 million tons, making it the third most-produced cereal after maize and rice...
- OatOatThe common oat is a species of cereal grain grown for its seed, which is known by the same name . While oats are suitable for human consumption as oatmeal and rolled oats, one of the most common uses is as livestock feed...
- BarleyBarleyBarley is a major cereal grain, a member of the grass family. It serves as a major animal fodder, as a base malt for beer and certain distilled beverages, and as a component of various health foods...
- Hulled and Dehulled (not Pearl) - MaizeMaizeMaize known in many English-speaking countries as corn or mielie/mealie, is a grain domesticated by indigenous peoples in Mesoamerica in prehistoric times. The leafy stalk produces ears which contain seeds called kernels. Though technically a grain, maize kernels are used in cooking as a vegetable...
- Brown riceBrown riceBrown rice is unmilled or partly milled rice, a kind of whole, natural grain. It has a mild nutty flavor, is chewier and more nutritious than white rice, but goes rancid more quickly because the germ—which is removed to make white rice—contains fats that can spoil...
- FarroFarroFarro is a food product consisting of the grains of certain wheat species in whole form. The exact definition is debated. It is sold dried and is prepared by cooking in water until soft, but still crunchy . It may be eaten plain, though it is often used as an ingredient in dishes such as salads and...
- SpeltSpeltSpelt is a hexaploid species of wheat. Spelt was an important staple in parts of Europe from the Bronze Age to medieval times; it now survives as a relict crop in Central Europe and northern Spain and has found a new market as a health food. Spelt is sometimes considered a subspecies of the...
- EmmerEmmerEmmer wheat , also known as farro especially in Italy, is a low yielding, awned wheat. It was one of the first crops domesticated in the Near East...
- Einkorn
- Kamut
- RyeRyeRye is a grass grown extensively as a grain and as a forage crop. It is a member of the wheat tribe and is closely related to barley and wheat. Rye grain is used for flour, rye bread, rye beer, some whiskeys, some vodkas, and animal fodder...
- MilletMilletThe millets are a group of small-seeded species of cereal crops or grains, widely grown around the world for food and fodder. They do not form a taxonomic group, but rather a functional or agronomic one. Their essential similarities are that they are small-seeded grasses grown in difficult...
- QuinoaQuinoaQuinoa , a species of goosefoot , is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a member of the grass family...
- AmaranthAmaranthAmaranthus, collectively known as amaranth, is a cosmopolitan genus of herbs. Approximately 60 species are recognized, with inflorescences and foliage ranging from purple and red to gold...
- TriticaleTriticaleTriticale is a hybrid of wheat and rye first bred in laboratories during the late 19th century. The grain was originally bred in Scotland and Sweden. Commercially available triticale is almost always a second generation hybrid, i.e., a cross between two kinds of primary triticales...
- TeffTeffEragrostis tef, known as teff, taf , or khak shir , is an annual grass, a species of lovegrass native to the northern Ethiopian Highlands of Northeast Africa....
- Sprouted GrainsSproutingSprouting is the practice of germinating seeds to be eaten either raw or cooked.They are a convenient way to have fresh vegetables for salads, or otherwise, in any season and can be germinated at home or produced industrially...
- BuckwheatBuckwheatBuckwheat refers to a variety of plants in the dicot family Polygonaceae: the Eurasian genus Fagopyrum, the North American genus Eriogonum, and the Northern Hemisphere genus Fallopia. Either of the latter two may be referred to as "wild buckwheat"...
Common whole grain products include:
- Whole wheat flourWhole wheat flourWhole wheat flour is a powdery substance derived by grinding or mashing the wheat's whole grain. It is used in baking but typically added to other "white" flours to provide nutrients , texture, and body to the finished product....
- Whole wheat BreadBreadBread is a staple food prepared by cooking a dough of flour and water and often additional ingredients. Doughs are usually baked, but in some cuisines breads are steamed , fried , or baked on an unoiled frying pan . It may be leavened or unleavened...
- Whole wheat PastaPastaPasta is a staple food of traditional Italian cuisine, now of worldwide renown. It takes the form of unleavened dough, made in Italy, mostly of durum wheat , water and sometimes eggs. Pasta comes in a variety of different shapes that serve for both decoration and to act as a carrier for the...
- Rolled oatsRolled oatsRolled oats are traditionally oat groats that have been rolled into flat flakes under heavy rollers and then steamed and lightly toasted. The oat, like the other cereals, has a hard, inedible outer husk that must be removed before the grain can be eaten. After the outer husk has been removed from...
or oat groatsGroatsGroats are the hulled grains of various cereals, such as oats, wheat, barley or buckwheat . Groats are whole grains that include the cereal germ and fiber-rich bran portion of the grain as well as the endosperm... - Triticale flourTriticaleTriticale is a hybrid of wheat and rye first bred in laboratories during the late 19th century. The grain was originally bred in Scotland and Sweden. Commercially available triticale is almost always a second generation hybrid, i.e., a cross between two kinds of primary triticales...
- PopcornPopcornPopcorn, or popping corn, is corn which expands from the kernel and puffs up when heated. Corn is able to pop because, like sorghum, quinoa and millet, its kernels have a hard moisture-sealed hull and a dense starchy interior. This allows pressure to build inside the kernel until an explosive...
- Teff flourTeffEragrostis tef, known as teff, taf , or khak shir , is an annual grass, a species of lovegrass native to the northern Ethiopian Highlands of Northeast Africa....
Common refined-grain products include:
- White riceWhite riceWhite rice is the name given to milled rice that has had its husk, bran, and germ removed. This alters the flavour, texture and appearance of the rice and helps prevent spoilage and extend its storage life. After milling, the rice is polished, resulting in a seed with a bright, white, shiny...
- White flour
- White breadWhite breadWhite bread is made from wheat flour from which the bran and the germ have been removed through a process known as milling. Milling gives white flour a longer shelf life by removing the bran which contains oil, allowing products made with it, like white bread, the ability to survive storage and...
- HominyHominyHominy or nixtamal is dried maize kernels which have been treated with an alkali in a process called nixtamalization.The English term hominy is derived from the Powhatan language word for maize. Many other Native American cultures also made hominy and integrated it into their diet...
- PastaPastaPasta is a staple food of traditional Italian cuisine, now of worldwide renown. It takes the form of unleavened dough, made in Italy, mostly of durum wheat , water and sometimes eggs. Pasta comes in a variety of different shapes that serve for both decoration and to act as a carrier for the...
(non-wholewheat varieties)
Identifying whole-grain products
Whole-grain products can be identified by the ingredients list. Typically, if the ingredient lists "whole wheat," "whole meal," or "whole corn" as the first ingredient, the product is a whole-grain food item."Wheat flour" (as opposed to "whole-grain wheat flour" or "whole-wheat flour") as the first ingredient is not a clear indicator of the product's whole-grain content. If two ingredients are listed as grain products but only the second is listed as whole grain, the entire product may contain between 1% and 49% whole grain. Many breads are colored brown (often with molasses
Molasses
Molasses is a viscous by-product of the processing of sugar cane, grapes or sugar beets into sugar. The word molasses comes from the Portuguese word melaço, which ultimately comes from mel, the Latin word for "honey". The quality of molasses depends on the maturity of the sugar cane or sugar beet,...
or caramel color) and made to look like whole grain when they are not. In addition, some food manufacturers make foods with whole-grain ingredients, but, because whole-grain ingredients are not the dominant ingredient, they are not whole-grain products. Contrary to popular belief, fiber is not indicative of whole grains. The amount of fiber varies from grain to grain, and some products may have things like bran, peas, or other foods added to boost the fiber content.
In Canada, it is legal to advertise any food product as "whole wheat" with up to 70% of the germ removed. While the resulting product will contain the benefit of fiber in the nutritional information, it lacks the more recently discovered health benefits of antioxidants found in the wheat germ. Canadian consumers can be assured of whole-grain products by a label stating 100% whole-grain whole wheat.
Similar to the distinction between whole and refined grains is that between whole pulse
Pulse (legume)
A pulse is an annual leguminous crop yielding from one to twelve seeds of variable size, shape, and color within a pod. Pulses are used for food and animal feed. The term "pulse", as used by the Food and Agricultural Organization , is reserved for crops harvested solely for the dry seed...
s (peas, beans, and other related vegetables) and refined dal
Dal
Dal is a preparation of pulses which have been stripped of their outer hulls and split. It also refers to the thick stew prepared from these, an important part of Indian, Nepali, Pakistani, Sri Lankan, and Bangladeshi cuisine...
(a preparation of pulses or the thick stew prepared from these).
From AACC (American Association of Cereal Chemists) definition: "Whole grains shall consist of the intact, ground, cracked or flaked caryopsis, whose principal anatomical components - the starchy endosperm, germ and bran - are present in the same relative proportions as they exist in the intact caryopsis."
U.S. standards of identity
The following names indicate whole-grain products, in accordance with the federal government:- "Whole wheat bread"
- "Whole milletMilletThe millets are a group of small-seeded species of cereal crops or grains, widely grown around the world for food and fodder. They do not form a taxonomic group, but rather a functional or agronomic one. Their essential similarities are that they are small-seeded grasses grown in difficult...
" - "Whole wheat buns"
- "Whole wheat macaroniMacaroniMacaroni is a variety of moderately extended, machine-made, dry pasta made with durum wheat. Macaroni noodles do not contain eggs, and are normally cut in short, hollow shapes; however, the term refers not to the shape of the pasta, but to the kind of dough from which the noodle is made...
" - "Whole wheat spaghettiSpaghettiSpaghetti is a long, thin, cylindrical pasta of Italian origin. Spaghetti is made of semolina or flour and water. Italian dried spaghetti is made from durum wheat semolina, but outside of Italy it may be made with other kinds of flour...
" - "Whole wheat vermicelliVermicelliVermicelli is a traditional type of pasta round in section that is thicker than spaghetti.-Vermicelli thickness comparison:In USA, the National Pasta Association, founded in 1904, lists, together with various spelling mistakes, vermicelli as a thinner type of spaghetti.-History in Italy:In...
" - "Cracked wheat" (as an ingredient, not part of a name, as in "cracked wheat bread")
- "Crushed wheat"
- "Whole wheat flour"
- "Graham flour" (as an ingredient, not as part of a name as in "graham crackers")
- "Entire wheat flour"
- "Bromated whole wheat flour"
- "Whole durumDurumDurum wheat or macaroni wheat is the only tetraploid species of wheat of commercial importance that is widely cultivated today...
flour" - "BulgurBulgurBulgur is a cereal food made from several different wheat species, most often from durum wheat. In the United States it is most often made from white wheat. Its use is most common in Middle Eastern cuisine, Iran, Turkey, Greece, Armenia and Bulgaria...
(cracked wheat)" (note that "bulgur" by itself may or may not indicate whole grain)
Canadian standards of identity
There are multiple grains such as cereal grains (e.g. wheat, rice, oats, barley, corn, wild rice, and rye) as well as pseudocereals (e.g. quinoa and buckwheat) that may be labeled whole grains.When wheat is milled to make flour, the parts of the grain are usually separated and then are recombined to make specific types of flour, such as whole wheat, whole grain, white cake and pastry flour, and all-purpose white flour. If all parts of the kernel are used in the same relative proportions as they exist in the original kernel, then the flour is considered whole grain.
Under the Food and Drug Regulations, up to 5% of the kernel can be removed to help reduce rancidity and prolong the shelf life of whole-wheat flour. The portion of the kernel that is removed for this purpose contains much of the germ and some of the bran. If this portion of the kernel has been removed, the flour would no longer be considered whole grain.
Flour, glycemic index and insulin resistance
Any product made with flourFlour
Flour is a powder which is made by grinding cereal grains, other seeds or roots . It is the main ingredient of bread, which is a staple food for many cultures, making the availability of adequate supplies of flour a major economic and political issue at various times throughout history...
can have the same effect on blood sugar
Blood sugar
The blood sugar concentration or blood glucose level is the amount of glucose present in the blood of a human or animal. Normally in mammals, the body maintains the blood glucose level at a reference range between about 3.6 and 5.8 mM , or 64.8 and 104.4 mg/dL...
, whether the flour is produced from whole grains or not. For example, wholegrain wheat bread and white bread can have the same glycemic index
Glycemic index
The glycemic index, glycaemic index, or GI is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more...
. Grinding grains into flour increases the surface area upon which enzymes work to more quickly convert starch
Starch
Starch or amylum is a carbohydrate consisting of a large number of glucose units joined together by glycosidic bonds. This polysaccharide is produced by all green plants as an energy store...
into glucose
Glucose
Glucose is a simple sugar and an important carbohydrate in biology. Cells use it as the primary source of energy and a metabolic intermediate...
. Keeping grains as close to their original form as possible slows or prevents the digestion of starch, and a slower digestion is responsible for preventing spikes in blood sugar (which over time may lead to insulin resistance
Insulin resistance
Insulin resistance is a physiological condition where the natural hormone insulin becomes less effective at lowering blood sugars. The resulting increase in blood glucose may raise levels outside the normal range and cause adverse health effects, depending on dietary conditions. Certain cell types...
).
Health and whole grain consumption
In a 2002 study, consumption of whole grains was found to be associated with lower fasting insulin concentrations when compared to those associated with the consumption of refined grains. This effect as well as improved insulin sensitivity was noticeably more pronounced among obese and hyperinsulinemic subjects, suggesting whole-grain consumption to be an important component of reducing risk factors for type II diabetes when only compared to the consumption of refined grains. Consumption of whole grains has also been consistently linked with a significant decrease in risk factors for cardiovascular diseaseCardiovascular disease
Heart disease or cardiovascular disease are the class of diseases that involve the heart or blood vessels . While the term technically refers to any disease that affects the cardiovascular system , it is usually used to refer to those related to atherosclerosis...
. Regular whole-grain consumption lowers LDL and triglyceride
Triglyceride
A triglyceride is an ester derived from glycerol and three fatty acids. There are many triglycerides, depending on the oil source, some are highly unsaturated, some less so....
levels, which contributes to an overall 26% reduction in coronary heart disease
Heart disease
Heart disease, cardiac disease or cardiopathy is an umbrella term for a variety of diseases affecting the heart. , it is the leading cause of death in the United States, England, Canada and Wales, accounting for 25.4% of the total deaths in the United States.-Types:-Coronary heart disease:Coronary...
-risk factors. In addition, whole-grain consumption is inversely related to hypertension
Hypertension
Hypertension or high blood pressure is a cardiac chronic medical condition in which the systemic arterial blood pressure is elevated. What that means is that the heart is having to work harder than it should to pump the blood around the body. Blood pressure involves two measurements, systolic and...
, diabetes, and obesity
Obesity
Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and/or increased health problems...
when compared to refined grains, all of which are negative indicators in total cardiovascular health.
See also
- Whole grain stampWhole Grain StampThe Whole Grain Stamp was created by the and a panel of scientific and culinary advisors in January 2005 as a visual marker to signal products that contain dietarily-significant amounts of whole grains...
- AlkylresorcinolsAlkylresorcinolsAlkylresorcinols are phenolic lipids present in high amounts in the bran layer of wheat and rye...
- Whole foodsWhole foodsWhole foods are foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed. Whole foods typically do not contain added ingredients, such as salt, carbohydrates, or fat. Examples of whole foods include unpolished grains, beans, fruits, vegetables...
- Wheat germ
- Whole wheat breadWhole wheat breadWhole wheat bread is a type of bread that is made using flour which is partly or entirely made from whole or almost whole wheat grains, see whole wheat flour and whole grain. It is one kind of brown bread. Synonyms or near-synonyms for whole wheat bread elsewhere in the world are whole grain bread...
- Unifine MillUnifine millA Unifine mill is a single one-pass impact milling system which produces ultrafine-milled whole-grain wheat flour that requires no grain pre-treatment and no screening of the flour. Like the grist or stone mills that had dominated the flour industry for centuries, the bran, germ, and endosperm...