Whole grains
In their natural state, whole grains are the seeds of plants. These seeds are also referred to as kernels. A whole grain is a grain containing the entire kernel, namely the bran, the germ and the endosperm, in their original proportion.

The bran is the multi-layered outer skin of the edible kernel. It contains important antioxidants, B vitamins and fiber.


The germ is the embryo, which has the potential to sprout into a new plant. It contains many B vitamins, some protein, minerals and healthy fats.


The endosperm is the germ’s food supply and provides essential energy to the young plant. It contains starchy carbohydrates, proteins, small amounts of vitamins and minerals.

Whole grains are healthier than refined grains as the process of refining removes the bran and the germ, ridding the grain of protein and several other key nutrients.

Further, It should be noted that the term multi-grain doesn’t mean a product is healthy but it simply means that the product is made up of more than one grain, which not necessarily, are whole grains.
So next time you go grocery shopping, look for the words ‘whole grain’ on the packaging to get your grains right.

Some commonly found whole grain products include:

  • 100% whole wheat or whole grain bread.
  • Whole grain pasta
  • Brown rice
  • Quinoa
  • Oatmeal
  • Popcorn
  • Amaranth
  • Buckwheat (Kuttu)
*image courtesy ingredientsnetwork.com
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