A refined grain has had its bran and germ removed. The more the grain is refined, the lower its nutritional value. Most of the commercial grains on supermarket shelves (such as pasta, cereal, white flour, and white bread) are extremely refined. These refined white flour products actually act as anti-nutrients, ultimately causing damage to our bodies.

A whole grain is superior because it has all of its three parts intact—the bran (or hull), the germ, and the endosperm. Brown rice, wild rice, barley, oatmeal, and all the other less-known grains mentioned in the cooking chart at the end of this section are whole grains. When you introduce these wonderful grains to your diet, your body will benefit from the added fiber and nutrients.

The good news is that there are many products available today that are made from whole grain products. Choose these products instead of those made from refined white flour. You will lose weight and have more energy, and your body will benefit from the variety and nutrients they offer. Below are some types of whole grain products you should look for.

• Whole grain breads. Today whole grain breads are made from many of the whole grains that are listed in the following chart. These breads have more nutrients than white bread because they are made from ground whole grains (whole grain flour), so no nutrients have been removed. Look for breads made from grains like whole wheat, rye, oatmeal, and brown rice.
  
• Sprouted breads. Sprouted breads have increased in popularity recently. Most breads are made from ground flour; sprouted breads, however, involve soaking the grain and allowing it to sprout. Once the grains are sprouted, they are then mashed together and baked into a bread. Sprouted breads are even less refined than whole grain breads. They are usually found in the refrigerated section of grocery stores—not on the shelf.

• Whole grain pastas. There are also many pasta products today made from whole grain flours. Look for pasta made from corn, rice, whole wheat, quinoa, spelt, amaranth, buckwheat, and kamut—to mention just a few! They are cooked just like pasta, and many people cannot tell the difference between traditional pasta and these healthier varieties.
  
• Whole grain cereals. Check out the cereal aisle of your local
  store and you will probably find many cereals made from whole grains as well. Warm breakfast cereals include oatmeal, cream of wheat, and cream of buckwheat. Many companies also have mixed grain cereals, like 7-whole grain breakfast cereal mix. Cold cereals can also be produced with whole grain ingredients. Look for boxed cereals that contain whole grain flours, such as corn, oats, brown rice, whole wheat, and kamut.

Cooking grains. Whole grains are actually incredibly simple to cook. If you know how to boil water, you are halfway there! To cook grains, follow the simple steps below.

1. In a pot, bring the appropriate amount of water to a boil
(see the Cooking Requirements chart on opposite page).
2. Add the whole grain to the water and allow it to return to a boil.
3. Reduce the heat to low, cover the pot, and allow the grain
to simmer (without stirring) until the water is absorbed.

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