When grains are refined (for example, to produce white flour), the bran and germ layers are generally removed, leaving only the endosperm.

phenolic compounds – which have antioxidant effects.

saponins, phytosterols, squalene, oryzanol and tocotrienols – which have been found to lower blood cholesterol.

This may be important for people with diabetes, and helps protect against the development of cancer cells in the colon

phytic acid – which reduces the glycaemic index (GI) of food.

lignans – which can lower the risk of coronary heart disease, and slow or turn back cancers in animals.

Wholegrain cereals contain many different phytochemicals which have been linked to significant health benefits).

a good source of antioxidants and phytochemicals that can help lower blood cholesterol levels.

a good source of many minerals, such as iron, magnesium, copper, phosphorus and zinc.

a good source of B group vitamins, including folate.

high in soluble and insoluble fibre, and resistant starch.

low in saturated fat, but is a source of polyunsaturated fats, including omega-3 linolenic acid.

Wholegrain cereals are a rich source of many essential vitamins, minerals and phytochemicals (compounds found in plant foods that have been linked to significant health benefits).

germ – the smallest part of the grain, which contains vitamin E, folate, thiamine, phosphorus, and magnesium.

endosperm – the main part of the grain, which contains mainly starch.

bran – the outer layer of the grain which contains fibre, omega-3 fatty acids, vitamins and minerals.

Wholegrains consist of three major parts, including: Nutritional content of wholegrain cereals Refined cereals include cake, desserts, white bread, pasta, muffins, sweet or savoury biscuits, refined grain breakfast cereals, white rice, pancakes, waffles and pizza. Wholegrains include wholemeal or wholegrain breads or crispbreads, dark ‘seedy’ breads, wholegrain breakfast cereals, wheatgerm, brown rice, puffed whole grains, bulgur, quinoa, couscous, popcorn and oatmeal. Grains include wheat, barley, oat, rye, corn, rice, millet and triticale. Common cereal foods include bread, breakfast cereals, rice, and pasta. Wholegrain cereals and foods can reduce the risk of developing certain diseases, including coronary heart disease, colon cancer, diabetes and diverticular disease.

Whole grain bread wic