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Grains are a staple food in households around the world.

They have three parts: the bran (the nutritious outer layer), the germ (the seed’s nutrient-rich embryo) and the endosperm (the germ’s food supply, which is high in starchy carbs).

Whole grains are simply grains that have all three parts intact. They’re typically high in iron, magnesium, manganese, phosphorus, selenium, B vitamins and dietary fibre.

1. Whole Oat
Oats are a healthy whole grain packed with nutrients. They’re also a great source of beta-glucans, a type of soluble fiber that has been linked to various health benefits.

2. Whole Barley
Whole barley is a healthy whole grain that has been used for thousands of years. Only whole (hulled) barley is considered whole grain, while pearled barley is refined.

3. Buckwheat
Buckwheat is a gluten-free whole grain that’s packed with nutrients. It’s also a good source of resistant starch, which feeds your healthy gut bacteria.

4. Brown Rice
Brown rice is a healthier alternative to white rice, as it contains the entire grain. Conversely, white rice is stripped of its bran and germ, making it less nutritious. Brown rice may reduce heart disease risk by various means.

5. Whole Wheat
Whole wheat is a nutritious alternative to regular wheat and a rich source of antioxidants, vitamins, minerals and dietary fiber.

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