Wholegrain

Every grain grows wholegrain but a grain is only wholegrain if it has all three parts intact in their original properties: The bran which is the outer layer of a grain that supplies B vitamins, iron, copper, zinc, magnesium and also bioactive compounds such as plant stanols, sterols and phytoestrogens; the endosperm that holds carbohydrates, protein and small amounts of some B vitamins and minerals; and the germ which is the core of the grain rich in healthy fats, vitamin E and B and some bioactive compounds.

Source: Grains & Legumes Nutritional Council

Grains and other plant foods are less resource intensive to produce than animal foods like dairy, eggs and meat. Wholegrains require significantly less water than just about any other food we consume. A 2021 study found that it takes only 0.51 litres of water to produce one calorie of grain while the equivalent single calorie of beef requires 10.19 litres.

High-fibre foods also improve bowel function if the product contains at least 6 grams of wheat, oat, rye, or barley fibre per 100 grams or 3 grams of fibre per 100 kcal. High-fibre foods tend to be less energy dense, which means that you have fewer calories for the same volume of food.

Wholegrain foods (including wholegrain flour) are defined differently across the EU. For instance, in Denmark and Sweden for a food to be characterized as wholegrain food, it is required to consist of at least 50% of dry matter from wholegrain ingredients. In the Netherlands, all the flour must be wholegrain for bread to be labelled as wholegrain. In Germany, wholegrain bread must be at least 90% wholegrain. In the United Kingdom and in USA, wholegrain foods must contain at least 51% wholegrain ingredients by weight.