Synergy Bariatrics

Whole grains include the bran, germ and endosperm which all contain nutrients.

• The bran is the outer layer of the seed which is rich in niacin, thiamin, riboflavin, magnesium, phosphorus, iron and zinc. The bran also contains most of the seed's fiber.
• The germ is the part from which a new plant sprouts. Niacin, thiamin, riboflavin, vitamin E, magnesium, phosphorus, iron and zinc can be found in the germ. The germ also contains protein and some fat.
• The endosperm or the kernel makes up the most of the seed. It contains mostly protein and carbohydrates and has small amounts of vitamins and minerals.

  Whole grains vs. refined grains

  Whole grains contain the bran, germ, and endosperm. Refined grains have the bran and germ removed by milling. Since whole grains still have the bran and germ they are better sources of fiber and other nutrients (as above). Refined grains have vitamins and minerals added back in after the milling process, but they still do not have as many nutrients or as much fiber as whole grains do.

   

  Whole grains	Refined grains
  Amaranth Bulgur (cracked wheat) Barley Brown rice Buckwheat Bulgur (cracked wheat) Millet Oatmeal Popcorn Quinoa Rye Spelt Whole-wheat bread, pasta or crackers Wild rice	Corn flakes Couscous Enriched macaroni or spaghetti Grits Pretzels Saltines White bread White rice