Whole grain

A whole grain is a cereal grain that contains the germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm.

Varieties

African rice in its inedible husk (seed rice, will sprout)

The same rice, dehusked (whole grain rice, colour varies by variety)

The same rice, with almost all bran and germ removed to make white rice

Health effects

Consumption of whole grains has been linked with a decrease in cardiovascular disease, cancer, and death.^[1] 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.^[2][3]

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 (over time spikes in blood sugar may lead to insulin resistance).^[4]

Regulations

Wholegrain products can be identified by the ingredients list. "Wheat flour" (as opposed to "wholegrain wheat flour" or "whole-wheat flour") as the first ingredient is not a clear indicator of the product's wholegrain content. If two ingredients are listed as grain products but only the second is listed as wholegrain, the entire product may contain between 1% and 49% wholegrain.^[5] Many breads are colored brown (often with molasses or caramel color) and made to look like wholegrain when they are not. In addition, some food manufacturers make foods with wholegrain ingredients, but, because wholegrain ingredients are not the dominant ingredient, they are not wholegrain products. Contrary to popular belief, wholegrains are not indicative of fiber. 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.^[6]

In Canada, it is legal to advertise any food product as "whole wheat" with up to 70% of the germ removed.^[7] While the resulting product will contain the benefit of fiber in the nutritional information, it lacks the nutritional content 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 pulses (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."

U.S. standards of identity

The following names indicate whole-grain products, in accordance with the federal government:^[8][9][10]

• "Whole wheat bread"
• "Whole millet"
• "Whole wheat buns"
• "Whole wheat macaroni"
• "Whole wheat spaghetti"
• "Whole wheat vermicelli"
• "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 durum flour"
• "Bulgur (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.^[11]

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.

See also

• Ancient Grains
• Alkylresorcinols
• Unifine mill
• Wheatberry
• Whole foods
• Whole grain stamp

References

External links

• Article from BBC news
• Definition of Whole Grain
• Tips For Preventing Insulin Resistance
• U.S. FDA Guidance on Whole Grain Label Statements (Draft)

Barley
History	Domestication Neolithic Revolution Triticeae
Types of barley	Genus: Hordeum Cultivars: Bere
Agronomy	Barley diseases
Trade	Australian Barley Board Canadian Wheat Board Corn exchange Production by country Wheat pools in Canada
Parts of the plant	Bran Germ Husk Kernel Gluten Straw
Basic preparations	Milling: Flour (types) Groats Middlings Parboiling
As an ingredient	Barley bread Barley honey Beer Caffè d'orzo Irish whiskey Japanese whisky Máchica Malta Roasted barley tea Scotch whisky Talbina Barley water see also: Category:Barley-based beverages
Associated human diseases	Gluten-related disorders Coeliac disease Non-celiac gluten sensitivity Wheat allergy Dermatitis herpetiformis Gluten ataxia
Related concepts	Bread riot Cattle feeding Plant breeding Refined grains Staple food Whole grain
Further information

Wheat
Types	Common Durum Einkorn Emmer Khorasan Norin 10 Red Fife Spelt Winter wheat
Agronomy	Wheat diseases list Wheat mildew Hessian fly
Trade	Australian Wheat Board Canadian Wheat Board Corn exchange Exports International Wheat Council Peak wheat Production statistics Protein premium Wheat pools in Canada
Plant parts and their uses	Stalk Straw Seed Bran Germ Chaff (husk) Endosperm Gluten
Basic preparation	None Berries or groats Milling Farina Flour Middlings Semolina Parboiling Bulgur
As an ingredient	Bread Couscous Cracker Flatbread Pasta Wheat beer Wheat germ oil Wheat gluten
Associated human diseases	Anaphylaxis Gluten-related disorders coeliac disease non-celiac gluten sensitivity wheat allergy dermatitis herpetiformis ataxia
Related concepts	Bread riot Plant breeding Refined grains Staple food Wheatpaste Whole grain Shattering Tell Abu Hureyra Tell Aswad
Category