Grains are seeds from plants such as wheat, rice, oats, corn, barley, and rye. A whole grain contains all three main parts of the seed: the bran, germ, and endosperm. A refined grain has had the bran and germ removed, leaving mostly the starchy endosperm.
This difference matters because the removed parts contain much of the fiber, vitamins, minerals, and healthy plant compounds.
Key Facts
- Whole grain = bran + germ + endosperm.
- Refined grain = mostly endosperm after bran and germ are removed.
- Dietary fiber supports digestion and can help you feel full longer.
- A food is usually a whole grain if the first ingredient says whole, such as whole wheat or whole oats.
- Half of the grains you eat should be whole grains, according to common nutrition guidance.
- Percent whole grain = whole grain grams ÷ total grain grams x 100.
Vocabulary
- Whole grain
- A grain food made with the entire grain seed, including the bran, germ, and endosperm.
- Refined grain
- A grain that has been processed to remove the bran and germ, which also removes much of the fiber and nutrients.
- Bran
- The fiber-rich outer layer of a grain seed that helps protect the seed.
- Germ
- The nutrient-rich part of a grain seed that can grow into a new plant.
- Endosperm
- The starchy inner part of a grain seed that provides energy for the growing plant.
Common Mistakes to Avoid
- Assuming brown color always means whole grain is a mistake because some breads and cereals are colored with molasses or other ingredients but are still mostly refined grain.
- Choosing a product just because it says multigrain is a mistake because multigrain only means it contains more than one type of grain, not that those grains are whole.
- Ignoring the ingredient list is a mistake because the first ingredient gives the best clue about whether the food is mainly whole grain or refined grain.
- Thinking refined grains have no use at all is a mistake because they can still provide energy, but they usually have less fiber and fewer natural nutrients than whole grains.
Practice Questions
- 1 A cereal has 30 grams of total grain ingredients and 18 grams are whole grain. What percent of the grain ingredients are whole grain?
- 2 A student eats 6 grain servings in one day. If the goal is for at least half to be whole grains, how many servings should be whole grain?
- 3 A bread package says wheat bread on the front, but the first ingredient is enriched wheat flour. Explain why this may not be the same as whole wheat bread.