If you’ve jumped on the “low carb” band wagon, you’re likely
avoiding whole grains, a food that is power-packed with
vitamins, minerals, antioxidants and phytochemicals-plant
compounds that help alter risk factors for chronic diseases such
as heart disease, diabetes and cancer. Hopefully after learning
more, you’ll reconsider eliminating that bowl of bran flakes!
What makes a whole grain whole? Grains are made up of three
parts: bran, germ and endosperm. The bran is the outer shell
that provides a rich source of fiber, trace minerals,
phytochemicals and B vitamins. Commercial bakeries buy grains
with the bran removed because that makes the flour easier to
work with. The germ nourishes the grain and is packed with
antioxidants, the B vitamins and vitamin E. It is also a source
of heart healthy unsaturated fats. The germ is also typically
removed for commercial baking. Finally, the endosperm is the
largest portion of the grain and contains complex carbohydrates
and protein to provide energy. While each part con