Eat Whole Grains

Donna Miller

Here's an overview of a whole grain and how they are significant for good health.


A grain is the seed of a plant and a whole grain has parts known as the endosperm, the germ, and the bran.


The endosperm makes up the majority of the grain kernel. It has small amounts of vitamins and minerals and has most of the grain's protein.


The germ is the part of the grain from which a new plant sprouts, it is the heart of the kernel. It has some protein, polyunsaturated fat, fiber, and plenty of vitamins and minerals that are good for your body.


The bran is the hard outer layer of the seed and is a rich source of dietary fiber. It also has some starch, protein, fat, vitamins and minerals.


Whole grains have all of these parts still intact. While refined grains have both the bran and the wheat germ removed, leaving only the least nutritious part, the endosperm.


Refined grains (like white flours and white rice) give poor nutrition, leaving the body still hungry for good nutrition. Although, some of the "vitamins" and "minerals" are added back in after the milling process, nothing fake can restore what was once there naturally. Refined grains are absorbed too quickly into the blood stream causing upsets in blood sugar levels which exhausts the pancreas and/or the adrenal glands. Also, since the bran is disposed of during the refining process there is no longer much fiber in the grain either. Our body needs fiber in order to help clean out our intestines, so when refined grains are injested they act more like glue to your intestines which can cause numerous health problems.


Whole grains on the other hand, are much different than their refined versions. They are high in fiber, antioxidants, plant protein, vitamins, minerals, phytonutrients, many other healthful substances, and they have no cholesterol and are low in fat. They yield many of the nutrients that are low in present diets such as fiber, B vitamins, vitamin E, etc. Whole grains have also been shown to reduce the risk of stroke, heart disease and high cholesterol, high blood pressure, many types of cancer, bowel disorders, obesity and they may also help regulate blood glucose in people who have diabetes.


The choice is an obvious one, for better overall health and nutrition, eat whole grains rather than refined.

Donna Miller is a wife, mother and stay-at-home working parent. She owns and operate Millers Grain House, an online Organic and Chemical-free Whole Grain store. Learn more now by visiting their wheats, grains, and oats!