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Whole grains are a natural and healthy food for everyone. All different grains provide complex carbohydrates together with important minerals, vitamins and fibre without too much fat. Examples of foods with grains are barley, bread, bulgur wheat, breakfast cereals, maize, millet, pasta, rice, tortillas, quinoa.
Whole grains include all edible parts of the seed, contain more protein, fibre, and other nutrients. Whole grains are healthier. A diet rich in whole grains cuts the risk of some bowel problems, some cancers, diabetes, high blood cholesterol, heart disease, high blood pressure, obesity, stroke and other diseases. You need to check the label to see if a grain product is whole meal or not. Brown bread of other brown grain products sometimes simply have a brown colouring materials added to refined flour.
Nutrient rich parts of the seed have been taken out of refined grains. These are best limited because they make it harder for the body to regulate blood sugar. 25% to 90% of some nutrients are removed from refined grains during milling. It's best if at least half the grains eaten are whole grain. Most western people eat a great deal of grains but too much of the grains eaten are refined.