Most research pointing to the health benefits of grains comes from the fiber, healthy fats, and nutrients found within the germ and bran of the grain kernel.įor example, a 2019 review study including 137,807 people found a significant inverse relationship between whole grain consumption and weight. Unlike whole grains, refined flours have had their germ and bran removed, which takes away many nutrients and fiber. When it comes to grain products, it’s important to eat mostly whole grain or whole wheat products, as they contain the most nutrients. However, whole wheat exclusively refers to wheat kernels, while whole grain includes other grains, such as barley, corn, and rye.Ĭonsidering that both whole grain and whole wheat products contain the entire kernel, they’re equally nutritious. Summaryīoth whole grain and whole wheat contain all three parts of the grain kernel - the bran, endosperm, and germ. Essentially, all whole wheat products are whole grain, but not all whole grain products are whole wheat. Since wheat is a type of grain, it also falls under the definition of whole grain. In all cases, the entire kernels of these grains are used ( 1, 3). For example, whole wheat bread would only contain whole wheat flour, which uses the entire wheat kernel ( 1).Ĭontrarily, whole grain is used when other grains are added to the product, such as amaranth, barley, corn, millet, quinoa, rice, rye, sorghum, teff, triticale, and even wheat. The term whole wheat is exclusively used for products that only use the entire wheat kernel in their product. When the entire kernel is used, a manufacturer can legally use the term whole grain or whole wheat depending on the type of grain used ( 3). In most cases, white flours are mostly composed of the endosperm. The largest component of the grain kernel consists of starchy carbs. This reproductive part of the kernel is rich in a variety of nutrients, such as healthy fats, vitamin E, B vitamins, and antioxidants. This is the fibrous outer layer of the kernel that’s rich in B vitamins and other minerals. The main difference between whole grain and whole wheat is the type of grain being used.īoth whole grain and whole wheat products contain all three components of a grain kernel, also known as a caryopsis.

Wic whole wheat bread