Wholegrain

Wholegrain refers to cereals and seeds that retain all parts of the grain kernel: the bran, germ, and endosperm. Milling or processing that removes the bran and germ produces refined grains, which have a longer shelf life but lower levels of fiber, vitamins, and minerals.

Common examples include whole wheat, oats, barley, rye, corn (maize), and brown rice. Many foods carry a "whole grain" label, but some products may include only small amounts or use blends; always read the ingredient list to determine the proportion of whole grain.

Nutritional profile and potential health effects: Whole grains supply dietary fiber, B vitamins, iron, magnesium, and other minerals, mainly from the bran and germ. Dietary fiber supports digestive health and can aid satiety. Eating whole grains as part of a balanced diet is associated with reduced risk of heart disease, certain cancers, and type 2 diabetes in observational studies, though effects depend on overall dietary patterns and product processing.

Uses and storage: Whole grains can be cooked whole, such as brown rice or barley, or milled into flour for bread, cereals, and baking. Because the germ contains oils, some whole grains can become rancid if stored for long periods. Store in a cool, dry place; refrigerate or freeze ground forms to extend shelf life.

Regulatory notes: Definitions of "whole grain" vary by country, and terms like "made with whole grains" or "multigrain" do not always indicate 100% whole grain. Purchasing guidance tends to favor products with whole grain as a primary ingredient and clear labeling of whole grain content.