Before they are milled or refined, all grains are whole. Some grains are milled, or refined, to remove the bran and germ portions, leaving only the endosperm. This removes most of the health benefits of the bran and germ portions. By contrast, whole grain foods contain all three layers of the grain. You get more health benefits from the WHOLE grain.

When at least half of your grain choices are whole grains, you get a unique combination of substances that promote health including fiber, phytonutrients and antioxidants. To discover the nutritional treasures found in each kernel of whole grain, let's peel away the layers:

Bran
The coarse, outer layer of the kernel includes concentrated amounts of several nutrients:

• Fiber
• B vitamins
• Minerals
• Protein
• Phytonutrients (naturally occurring plant substances that have health benefits)

Endosperm
The middle layer (and the largest section) serves as the main energy storehouse for the plant. It contains:

• Carbohydrates
• Protein
• Small amounts of B vitamins

Germ
Although it's the smallest part of a grain, the germ is packed with nutrients. The germ sprouts into a new plant, so it holds rich supplies of key nutrients:

• Minerals
• B vitamins
• Vitamin E
• Phytonutrients (naturally occurring plant substances that have health benefits)