A whole grain is a
grain of any
cereal
A cereal is any Poaceae, grass cultivated for the edible components of its grain (botanically, a type of fruit called a caryopsis), composed of the endosperm, Cereal germ, germ, and bran. Cereal Grain, grain crops are grown in greater quantit ...
and
pseudocereal
A pseudocereal or pseudograin is one of any non-grasses that are used in much the same way as cereals (true cereals are grasses). Pseudocereals can be further distinguished from other non-cereal staple crops (such as potatoes) by their being pro ...
that contains the
endosperm
The endosperm is a tissue produced inside the seeds of most of the flowering plants following double fertilization. It is triploid (meaning three chromosome sets per nucleus) in most species, which may be auxin-driven. It surrounds the embryo and ...
,
germ
Germ or germs may refer to:
Science
* Germ (microorganism), an informal word for a pathogen
* Germ cell, cell that gives rise to the gametes of an organism that reproduces sexually
* Germ layer, a primary layer of cells that forms during embryo ...
, and
bran
Bran, also known as miller's bran, is the hard outer layers of cereal grain. It consists of the combined aleurone and pericarp. Corn (maize) bran also includes the pedicel (tip cap). Along with germ, it is an integral part of whole grains, ...
, in contrast to
refined grains
Refined grains have been significantly modified from their natural composition, in contrast to whole grains. The modification process generally involves the mechanical removal of bran and germ, either through grinding or selective sifting.
Overv ...
, which retain only the endosperm.
As part of a general
healthy diet, consumption of whole grains is associated with lower risk of several diseases.
Whole grains are a source of
carbohydrate
In organic chemistry, a carbohydrate () is a biomolecule consisting of carbon (C), hydrogen (H) and oxygen (O) atoms, usually with a hydrogen–oxygen atom ratio of 2:1 (as in water) and thus with the empirical formula (where ''m'' may or m ...
s, multiple
nutrients and
dietary fiber.
Varieties
Whole grain sources include:
Cereals
*
Wheat
Wheat is a grass widely cultivated for its seed, a cereal grain that is a worldwide staple food. The many species of wheat together make up the genus ''Triticum'' ; the most widely grown is common wheat (''T. aestivum''). The archaeologi ...
(
spelt,
emmer
Emmer wheat or hulled wheat is a type of awned wheat. Emmer is a tetraploid (4''n'' = 4''x'' = 28 chromosomes). The domesticated types are ''Triticum turgidum'' subsp. ''dicoccum'' and ''Triticum turgidum ''conv.'' durum''. The wild plant is ...
,
farro
Farro refers to the grains of three wheat species, which are sold dried and cooked in water until soft. It is eaten plain or is often used as an ingredient in salads, soups, and other dishes.
Definition
Farro is an ethnobotanical term for thr ...
,
einkorn
Einkorn wheat (from German ''Einkorn'', literally "single grain") can refer either to a wild species of wheat (''Triticum'') or to its domesticated form. The wild form is '' T. boeoticum'' (syn. ''T. m.'' ssp. ''boeoticum''), the domesticated ...
,
Kamut
Khorasan wheat or Oriental wheat (''Triticum turgidum'' ssp. ''turanicum'' also called ''Triticum turanicum''), commercially known as Kamut, is a tetraploid wheat species. The grain is twice the size of modern-day wheat, and has a rich, nutty ...
,
durum
Durum wheat (), also called pasta wheat or macaroni wheat (''Triticum durum'' or ''Triticum turgidum'' subsp. ''durum''), is a tetraploid species of wheat. It is the second most cultivated species of wheat after common wheat, although it represe ...
)
*
Rice
Rice is the seed of the grass species ''Oryza sativa'' (Asian rice) or less commonly ''Oryza glaberrima
''Oryza glaberrima'', commonly known as African rice, is one of the two domesticated rice species. It was first domesticated and grown i ...
(
black
Black is a color which results from the absence or complete absorption of visible light. It is an achromatic color, without hue, like white and grey. It is often used symbolically or figuratively to represent darkness. Black and white ...
,
brown
Brown is a color. It can be considered a composite color, but it is mainly a darker shade of orange. In the CMYK color model used in printing or painting, brown is usually made by combining the colors orange and black. In the RGB color model us ...
,
red
Red is the color at the long wavelength end of the visible spectrum of light, next to orange and opposite violet. It has a dominant wavelength of approximately 625–740 nanometres. It is a primary color in the RGB color model and a secondar ...
, and other colored rice varieties)
*
Barley
Barley (''Hordeum vulgare''), a member of the grass family, is a major cereal grain grown in temperate climates globally. It was one of the first cultivated grains, particularly in Eurasia as early as 10,000 years ago. Globally 70% of barley p ...
(hulled and dehulled but not pearl)
*
Maize
Maize ( ; ''Zea mays'' subsp. ''mays'', from es, maíz after tnq, mahiz), also known as corn (North American and Australian English), is a cereal grain first domesticated by indigenous peoples in southern Mexico about 10,000 years ago. Th ...
or Corn
*
Rye
*
Oat
The oat (''Avena sativa''), sometimes called the common oat, is a species of cereal grain grown for its seed, which is known by the same name (usually in the plural, unlike other cereals and pseudocereals). While oats are suitable for human con ...
s (including hull-less or naked oats)
![Reis_-_Sorte_C_weiss](https://upload.wikimedia.org/wikipedia/commons/a/a0/Reis_-_Sorte_C_weiss.jpg)
Minor cereals
*
Millet
Millets () are a highly varied group of small-seeded grasses, widely grown around the world as cereal crops or grains for fodder and human food. Most species generally referred to as millets belong to the tribe Paniceae, but some millets al ...
s
*
Sorghum
''Sorghum'' () is a genus of about 25 species of flowering plants in the grass family (Poaceae). Some of these species are grown as cereals for human consumption and some in pastures for animals. One species is grown for grain, while many othe ...
*
Teff
''Eragrostis tef'', also known as teff, Williams lovegrass or annual bunch grass, is an annual grass, a species of lovegrass native to the Horn of Africa, notably to both Eritrea and Ethiopia. It is cultivated for its edible seeds, also known as ...
*
Triticale
Triticale (; × ''Triticosecale'') is a hybrid of wheat (''Triticum'') and rye (''Secale'') first bred in laboratories during the late 19th century in Scotland and Germany. Commercially available triticale is almost always a second-generation ...
*
Canary grass
Canary grass is a plant, ''Phalaris canariensis'', belonging to the family Poaceae. Originally a native of the Mediterranean region, it is now grown commercially in several parts of the world for birdseed.
Description
''Phalaris canariensis' ...
*
Job's tears
Job's tears (''Coix lacryma-jobi)'', also known as Adlay or Adlay millet, is a tall grain-bearing perennial tropical plant of the family Poaceae (grass family). It is native to Southeast Asia and introduced to Northern China and India in remote ...
*
Fonio
Fonio is the term for two cultivated grasses in the genus '' Digitaria'' that are notable crops in parts of West Africa. They are millets with small grains.
Fonio is a nutritious food with a favorable taste. It is consumed mainly in West Afric ...
,
black fonio, Asian millet
*
Wild rice
Wild rice, also called manoomin, Canada rice, Indian rice, or water oats, is any of four species of grasses that form the genus ''Zizania'', and the grain that can be harvested from them. The grain was historically gathered and eaten in both ...
Pseudocereals
*
Amaranth
''Amaranthus'' is a cosmopolitan genus of annual or short-lived perennial plants collectively known as amaranths. Some amaranth species are cultivated as leaf vegetables, pseudocereals, and ornamental plants. Catkin-like cymes of densely pack ...
*
Buckwheat
Buckwheat (''Fagopyrum esculentum''), or common buckwheat, is a flowering plant in the knotweed family Polygonaceae cultivated for its grain-like seeds and as a cover crop. The name "buckwheat" is used for several other species, such as '' Fago ...
,
Tartary buckwheat
''Fagopyrum tataricum'', also known as Tartary buckwheat, green buckwheat, ku qiao, Tatar buckwheat, or bitter buckwheat, is a domesticated food plant in the genus ''Fagopyrum'' in the family Polygonaceae. With another species in the same genus, ...
*
Quinoa
Quinoa (''Chenopodium quinoa''; , from Quechua ' or ') is a flowering plant in the amaranth family. It is a herbaceous annual plant grown as a crop primarily for its edible seeds; the seeds are rich in protein, dietary fiber, B vitamins, and ...
Health effects
Nutrition
Whole grains are a source of multiple
nutrients and
dietary fiber, recommended for children and adults in several daily servings containing a variety of foods that meet whole grain-rich criteria.
As components of
breakfast cereal
Cereal, formally termed breakfast cereal (and further categorized as cold cereal or warm cereal), is a traditional breakfast food made from processed cereal grains. It is traditionally eaten as part of breakfast, or a snack food, primarily in ...
s, whole grains are associated with improved
micronutrient
Micronutrients are nutrient, essential dietary elements required by organisms in varying quantities throughout life to orchestrate a range of physiological functions to maintain health. Micronutrient requirements differ between organisms; for exam ...
intake and lower risk of several diseases.
Their effects on
gastrointestinal
The gastrointestinal tract (GI tract, digestive tract, alimentary canal) is the tract or passageway of the digestive system that leads from the mouth to the anus. The GI tract contains all the major organs of the digestive system, in humans and ...
health, risk of
obesity
Obesity is a medical condition, sometimes considered a disease, in which excess body fat has accumulated to such an extent that it may negatively affect health. People are classified as obese when their body mass index (BMI)—a person's we ...
and
cognition
Cognition refers to "the mental action or process of acquiring knowledge and understanding through thought, experience, and the senses". It encompasses all aspects of intellectual functions and processes such as: perception, attention, thought, ...
need further evaluation.
Cereal proteins have low quality, due to deficiencies in
essential amino acid
An essential amino acid, or indispensable amino acid, is an amino acid that cannot be synthesized from scratch by the organism fast enough to supply its demand, and must therefore come from the diet. Of the 21 amino acids common to all life form ...
s, mainly
lysine
Lysine (symbol Lys or K) is an α-amino acid that is a precursor to many proteins. It contains an α-amino group (which is in the protonated form under biological conditions), an α-carboxylic acid group (which is in the deprotonated −C ...
.
Supplementation of cereals with proteins from other food sources (mainly
legume
A legume () is a plant in the family Fabaceae (or Leguminosae), or the fruit or seed of such a plant. When used as a dry grain, the seed is also called a pulse. Legumes are grown agriculturally, primarily for human consumption, for livestock f ...
s) is commonly used to compensate for this deficiency,
since the limitation of a single essential amino acid causes the others to break down and become excreted, which is especially important during the period of growth.
In contrast, the proteins of the pseudocereals have a high nutritional value, close to those of
casein
Casein ( , from Latin ''caseus'' "cheese") is a family of related phosphoproteins (CSN1S1, αS1, aS2, CSN2, β, K-casein, κ) that are commonly found in mammalian milk, comprising about 80% of the proteins in cow's milk and between 20% and 60% of ...
(the main protein in milk).
Quinoa and amaranth are the most nutritious grains due to their high content and quality of proteins, with high levels of lysine and other essential amino acids.
Disease risk
Manufacturers of foods containing whole grains in specified amounts are allowed a
health claim
A health claim on a food label and in food marketing is a claim by a manufacturer of food products that their food will reduce the risk of developing a disease or condition. For example, it is claimed by the manufacturers of oat cereals that oat ...
for marketing purposes in the United States, stating: "low fat diets rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of some types of
cancer
Cancer is a group of diseases involving abnormal cell growth with the potential to invade or spread to other parts of the body. These contrast with benign tumors, which do not spread. Possible signs and symptoms include a lump, abnormal b ...
, a disease associated with many factors" and "diets low in saturated fat and cholesterol and rich in fruits, vegetables, and grain products that contain some types of dietary fiber, particularly
soluble fiber
Dietary fiber (in British English fibre) or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes. Dietary fibers are diverse in chemical composition, and can be grouped generally by the ...
, may reduce the risk of heart disease, a disease associated with many factors". The scientific opinion of the
European Food Safety Authority
The European Food Safety Authority (EFSA) is the agency of the European Union (EU) that provides independent scientific advice and communicates on existing and emerging risks associated with the food chain. EFSA was established in February 2002, ...
(EFSA) related to health claims on gut health or bowel function, weight control, blood glucose and insulin levels, weight management, blood cholesterol, satiety, glycemic index, digestive function and cardiovascular health is "that the food constituent, whole grain, (...) is not sufficiently characterised in relation to the claimed health effects" and "that a
cause and effect relationship cannot be established between the consumption of whole grain and the claimed effects considered in this opinion."
By supplying high dietary fiber content, as part of a general healthy diet, consumption of whole grains may lower risk of several diseases, including coronary heart disease
Coronary artery disease (CAD), also called coronary heart disease (CHD), ischemic heart disease (IHD), myocardial ischemia, or simply heart disease, involves the reduction of blood flow to the heart muscle due to build-up of atherosclerotic pla ...
, stroke
A stroke is a medical condition in which poor blood flow to the brain causes cell death. There are two main types of stroke: ischemic, due to lack of blood flow, and hemorrhagic, due to bleeding. Both cause parts of the brain to stop functionin ...
, cancer
Cancer is a group of diseases involving abnormal cell growth with the potential to invade or spread to other parts of the body. These contrast with benign tumors, which do not spread. Possible signs and symptoms include a lump, abnormal b ...
and type 2 diabetes
Type 2 diabetes, formerly known as adult-onset diabetes, is a form of diabetes mellitus that is characterized by high blood sugar, insulin resistance, and relative lack of insulin. Common symptoms include increased thirst, frequent urination, ...
, with lower all-cause mortality
Mortality rate, or death rate, is a measure of the number of deaths (in general, or due to a specific cause) in a particular population, scaled to the size of that population, per unit of time. Mortality rate is typically expressed in units of de ...
. Regular whole-grain consumption may lower elevated LDL
Low-density lipoprotein (LDL) is one of the five major groups of lipoprotein that transport all fat molecules around the body in extracellular water. These groups, from least dense to most dense, are chylomicrons (aka ULDL by the overall densit ...
and triglyceride
A triglyceride (TG, triacylglycerol, TAG, or triacylglyceride) is an ester derived from glycerol and three fatty acids (from ''tri-'' and ''glyceride'').
Triglycerides are the main constituents of body fat in humans and other vertebrates, as w ...
levels, which are risk factors for cardiovascular diseases.[ In addition, some older evidence indicates whole-grain consumption is inversely related to ]hypertension
Hypertension (HTN or HT), also known as high blood pressure (HBP), is a long-term medical condition in which the blood pressure in the arteries is persistently elevated. High blood pressure usually does not cause symptoms. Long-term high bl ...
, diabetes
Diabetes, also known as diabetes mellitus, is a group of metabolic disorders characterized by a high blood sugar level ( hyperglycemia) over a prolonged period of time. Symptoms often include frequent urination, increased thirst and increased ap ...
, and obesity
Obesity is a medical condition, sometimes considered a disease, in which excess body fat has accumulated to such an extent that it may negatively affect health. People are classified as obese when their body mass index (BMI)—a person's we ...
when compared to refined grains, all of which are negative indicators in total cardiovascular health. However, a 2017 review found insufficient evidence for a relationship between whole grain consumption and lowered risk of cardiovascular diseases.
Gluten concerns
In genetically susceptible people, gluten
Gluten is a structural protein naturally found in certain cereal grains. Although "gluten" often only refers to wheat proteins, in medical literature it refers to the combination of prolamin and glutelin proteins naturally occurring in all grain ...
(proteins found in wheat
Wheat is a grass widely cultivated for its seed, a cereal grain that is a worldwide staple food. The many species of wheat together make up the genus ''Triticum'' ; the most widely grown is common wheat (''T. aestivum''). The archaeologi ...
, barley
Barley (''Hordeum vulgare''), a member of the grass family, is a major cereal grain grown in temperate climates globally. It was one of the first cultivated grains, particularly in Eurasia as early as 10,000 years ago. Globally 70% of barley pr ...
, rye, oat
The oat (''Avena sativa''), sometimes called the common oat, is a species of cereal grain grown for its seed, which is known by the same name (usually in the plural, unlike other cereals and pseudocereals). While oats are suitable for human con ...
, and related species and hybrids) can trigger coeliac disease
Coeliac disease (British English) or celiac disease (American English) is a long-term autoimmune disorder, primarily affecting the small intestine, where individuals develop intolerance to gluten, present in foods such as wheat, rye and barle ...
. Coeliac disease affects about 1% of the general population in developed countries
A developed country (or industrialized country, high-income country, more economically developed country (MEDC), advanced country) is a sovereign state that has a high quality of life, developed economy and advanced technological infrastruct ...
. There is evidence that most cases remain undiagnosed and untreated. The only known effective treatment is a strict lifelong gluten-free diet
A gluten-free diet (GFD) is a nutritional plan that strictly excludes gluten, which is a mixture of proteins found in wheat (and all of its species and hybrids, such as spelt, kamut, and triticale), as well as barley, rye, and oats. The incl ...
. Minor cereals and pseudocereals may be a reasonable alternative to replace gluten-containing cereals for people who need to follow a gluten-free diet
A gluten-free diet (GFD) is a nutritional plan that strictly excludes gluten, which is a mixture of proteins found in wheat (and all of its species and hybrids, such as spelt, kamut, and triticale), as well as barley, rye, and oats. The incl ...
.
While coeliac disease is caused by a reaction to wheat proteins, it is not the same as a wheat allergy
Wheat allergy is an allergy to wheat which typically presents itself as a food allergy, but can also be a contact allergy resulting from occupational exposure. Like all allergies, wheat allergy involves immunoglobulin E and mast cell response. ...
.[ Other diseases triggered by eating gluten are non-coeliac gluten sensitivity,] (estimated to affect 0.5% to 13% of the general population), gluten ataxia
Ataxia is a neurological sign consisting of lack of voluntary coordination of muscle movements that can include gait abnormality, speech changes, and abnormalities in eye movements. Ataxia is a clinical manifestation indicating dysfunction of ...
and dermatitis herpetiformis
Dermatitis herpetiformis (DH) is a chronic autoimmune blistering skin condition, characterised by intensely itchy blisters filled with a watery fluid. DH is a cutaneous manifestation of coeliac disease, although the exact causal mechanism is not k ...
.
Regulations
In the United States
The United States of America (U.S.A. or USA), commonly known as the United States (U.S. or US) or America, is a country primarily located in North America. It consists of 50 states, a federal district, five major unincorporated territorie ...
wholegrain products can be identified by the ingredients list. "Wheat flour" (as opposed to "wholegrain wheat flour" or "whole-wheat flour") as the first ingredient is not a clear indicator of the product's wholegrain content. If two ingredients are listed as grain products but only the second is listed as wholegrain, the entire product may contain between 1% and 49% wholegrain. Many breads are colored brown (often with molasses
Molasses () is a viscous substance resulting from refining sugarcane or sugar beets into sugar. Molasses varies in the amount of sugar, method of extraction and age of the plant. Sugarcane molasses is primarily used to sweeten and flavour foods ...
or caramel color
Caramel color or caramel coloring is a water-soluble food coloring. It is made by heat treatment of carbohydrates (sugars), in general in the presence of acids, alkalis, or salts, in a process called caramelization. It is more fully oxidized than ...
) and made to look like wholegrain when they are not. In addition, some food manufacturers make foods with wholegrain ingredients, but, because wholegrain ingredients are not the dominant ingredient, they are not wholegrain products. Contrary to popular belief, wholegrains are ''not'' indicative of fiber
Fiber or fibre (from la, fibra, links=no) is a natural or artificial substance that is significantly longer than it is wide. Fibers are often used in the manufacture of other materials. The strongest engineering materials often incorporate ...
. The amount of fiber varies from grain to grain, and some products may have things like bran, peas, or other foods added to boost the fiber content.
From AACC (American Association of Cereal Chemists
Cereals & Grains Association (formerly AACC International, formerly the American Association of Cereal Chemists) is a non-profit professional organization of members who are specialists in the use of cereal grains in foods. Founded in 1916, they ...
) definition: "Whole grains shall consist of the intact, ground, cracked or flaked caryopsis, whose principal anatomical components - the starchy endosperm, germ and bran - are present in the same relative proportions as they exist in the intact caryopsis."
U.S. standards of identity
The following names indicate whole-grain products, in accordance with the federal government:
* "Whole wheat bread
Whole wheat bread or wholemeal bread is a type of bread made using flour that is partly or entirely milled from whole or almost-whole wheat grains, see whole-wheat flour and whole grain. It is one kind of brown bread. Synonyms or near-synonym ...
"
* "Whole millet
Millets () are a highly varied group of small-seeded grasses, widely grown around the world as cereal crops or grains for fodder and human food. Most species generally referred to as millets belong to the tribe Paniceae, but some millets al ...
"
* "Whole wheat buns
A bun is a type of bread roll, typically filled with savory fillings (for example hamburger). A bun may also refer to a sweet cake in certain parts of the world. Though they come in many shapes and sizes, buns are most commonly round, and are g ...
"
* "Whole wheat macaroni"
* "Whole wheat spaghetti
Spaghetti () is a long, thin, solid, cylindrical pasta.[spaghetti](_blank)
Dictionary.com. Dictionary.com Unabridg ...
"
* "Whole wheat vermicelli
Vermicelli (; , , also , ) is a traditional type of pasta round in section similar to spaghetti. In English-speaking regions it is usually thinner than spaghetti, while in Italy it is typically thicker.
The term ''vermicelli'' is also used to ...
"
* "Cracked wheat" (as an ingredient, not part of a name, as in "cracked wheat bread")
* "Crushed wheat"
* "Whole wheat flour"
* "Graham flour" (as an ingredient, not as part of a name as in "graham crackers
A graham cracker (pronounced or in America) is a sweet flavored cracker made with graham flour that originated in the United States in the mid-19th century, with commercial development from about 1880. It is eaten as a snack food, usually ho ...
")
* "Entire wheat flour"
* "Bromated whole wheat flour"
* "Whole durum
Durum wheat (), also called pasta wheat or macaroni wheat (''Triticum durum'' or ''Triticum turgidum'' subsp. ''durum''), is a tetraploid species of wheat. It is the second most cultivated species of wheat after common wheat, although it represe ...
flour"
* "Bulgur (cracked wheat)" ("bulgur
Bulgur (from tr, bulgur, itself from fa, بلغور, bolġur (bolghur)/balġur (balghur), groats ), also riffoth (from biblical he, ריפות, riffoth) and burghul (from ar, برغل, burġul ), is a cracked wheat dish found ...
" by itself may or may not indicate whole grain, and "cracked wheat" is not synonymous with bulgur)
Canadian standards of identity
There are multiple grains such as cereal grains (e.g. wheat, rice, oats, barley, corn, wild rice, and rye) as well as pseudocereals (e.g. quinoa and buckwheat) that may be labeled whole grains.
When wheat is milled to make flour, the parts of the grain are usually separated and then are recombined to make specific types of flour, such as whole wheat, whole grain, white cake and pastry flour, and all-purpose white flour. If all parts of the kernel are used in the same relative proportions as they exist in the original kernel, then the flour is considered whole grain.
Under th
Food and Drug Regulations
up to 5% of the kernel can be removed to help reduce rancidity and prolong the shelf life of whole-wheat flour. The portion of the kernel that is removed for this purpose contains much of the germ and some of the bran. If this portion of the kernel has been removed, the flour would no longer be considered whole grain.
UK regulations
In the UK the legally protected term is wholemeal rather than wholegrain.[wholegrain - UK]
/ref> There are voluntary guidelines on what can be labelled a wholegrain product.[
]
See also
* Ancient grains
Ancient grains is a marketing term used to describe a category of grains and pseudocereals that are purported to have been minimally changed by selective breeding over recent millennia, as opposed to more widespread cereals such as corn, rice and ...
* Alkylresorcinols
* Refined grains
Refined grains have been significantly modified from their natural composition, in contrast to whole grains. The modification process generally involves the mechanical removal of bran and germ, either through grinding or selective sifting.
Overv ...
* Unifine mill
A Unifine mill is a single one-pass impact milling system which produces ultrafine-milled whole-grain wheat flour that requires no grain pre-treatment and no screening of the flour. Like the grist or stone mills that had dominated the flour indus ...
* Wheatberry
A wheat berry, or wheatberry, is a whole wheat kernel, composed of the bran, germ, and endosperm, without the husk. Botanically, it is a type of fruit called a caryopsis. Wheat berries have a tan to reddish-brown color and are available as either ...
* Whole foods
Whole Foods Market IP, Inc., a subsidiary of Amazon, is an upscale American multinational supermarket chain headquartered in Austin, Texas, which sells products free from hydrogenated fats and artificial colors, flavors, and preservatives. A USDA ...
* Whole grain stamp
References
External links
Article from BBC news
Definition of Whole Grain
Tips For Preventing Insulin Resistance
{{DEFAULTSORT:Whole Grain
Cereals