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Whole grains are made up of the entire or "whole" grain, including the bran, germ, and innermost part of the kernel, the endosperm. During the refining process, the endosperm is the only portion of the grain used to make white breads, white pastas, etc. Examples of whole grains include oatmeal, whole wheat bread, brown rice, whole rye, spelt, popcorn, whole wheat pasta, and whole wheat ready-to-eat cereals. The Dietary Guidelines for Americans suggest that all adults eat at least half of their grains as whole grains - approximately 3-5 servings of whole grains a day. The Whole Grains Council has created a symbol called the Whole Grain Stamp that helps consumers find whole grain products.
Instead of using refined pancake, muffin, or waffle mixes, use a whole wheat mix or make your own.


Mandy Seay is a bilingual registered and licensed dietitian who holds both a bachelor's degree in nutrition and in journalism.
Here at the Whole Grains Council, we like to focus on the enjoyment of whole foods, and the place of those whole, real foods in a total balanced diet. The charts below list some of the nutrients that whole grains contribute to a healthy diet, and the proportion of the Daily Value for each.
Note that a blank, white block does not mean that a particular grain contains none of that nutrient. Click here to download a more extensive chart that includes more nutrients, has amounts for each nutrient, and is in spreadsheet form to make comparisons of various grains simpler. The many B vitamins help with metabolism, the process your body uses to make energy from the food you eat.


Source: Nutrient charts from USDA National Nutrient Database for Standard Reference (SR 24) All amounts based on FDA RACC (standard serving size) of 45g dry grain.
The proteins in grains mesh with those in beans and other plants to form complete proteins. Fiber comes only from plant foods (fruits, vegetables, beans, whole grains), and grain fiber is thought to protect against digestive cancers more than other forms of fiber.



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