Composition and Nutrition of whole grains

http://nutritionstudies.org/whole-grains-good-or-bad/

Composition and Nutrition of whole grains

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Grains are the seeds of plants, and whole grain foods include all three parts:

1. Bran – forms the outer layer of the seed and contains fiber, B vitamins, minerals (magnesium, phosphorus, iron, zinc, selenium, copper) and phytochemicals;

2. Endosperm – is the kernel and bulk of the seed containing complex carbohydrates, protein and B vitamins;

3. Germ – produces the sprout and contains B vitamins (niacin, thiamin, riboflavin), vitamin E, minerals, unsaturated fats, phytochemicals and antioxidants. [1][2]

Other nutrients in whole grains include:

tocopherols, 

beta-carotene, 

vitamin C, 

folate, 

glutamine, 

phytoestrogens, 

lignans,

flavonoids, 

oligosaccharides, 

inositol,

phenolics, 

saponins, 

lectins, 

and protease 

and amylase inhibitors. 

These nutrients may prevent diseases, lower blood cholesterol, stabilize blood sugar and improve immune function.[1][2]

Fiber is the part of plant-based foods that the body does not digest. Whole grains have both soluble and insoluble fiber. Oats, barley, and rye have soluble fiber that slows stomach emptying and nutrient absorption, reducing the rise in glucose and insulin to improve blood sugar control. Bran has insoluble fiber that adds bulk to stool and shortens transit time through the colon, reducing the time the bowels carry waste products. [1][2]