Whole Grain Cooking Guide

Easy cooking instructions for 9 healthy whole grains.

Trying to eat more whole grains? Keep trying! Grains provide a healthy boost of vitamins, minerals, fiber, antioxidants and phytonutrients. Grains are also rich in carbohydrates—the body’s main fuel supply—so we need a fair amount daily (despite what low-carb/no-carb gurus say).

What exactly is a whole grain?

Grains are made up of three parts: the bran, germ and endosperm. The bran is the high-fiber outer coating. The germ is the protein- and nutrient-dense portion. The endosperm is a source of carbohydrate along with some protein. A grain is “whole” if these three parts have been left intact. If it’s processed (e.g., cracked, rolled or cooked), it’s still considered a whole grain if it retains its original balance of nutrients. When grains are refined the bran and germ are removed(taking many nutrients with them), leaving just the endosperm. Examples of a refined whole grain are white flour or white rice (though usually white rice is enriched to replace some of the nutrients stripped during processing).

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