What's the difference between whole grain and fiber?

Grains are the seeds of plants. Fiber is a part of grains -- whole grains, at least. Before they are processed, all grains have three components: the bran (where most of the fiber is), the germ (where most of the nutrients are), and the endosperm (which makes up the bulk of the seed).

Every grain starts out as a whole grain. But when a grain is refined, its bran and the germ are stripped away, leaving only the endosperm. Without the fiber and nutrient-dense bran and germ, about 25 percent of a grain’s protein and more than fifteen key nutrients are lost.

Yes, vitamins and minerals are added back into refined grains after they are milled. (Manufacturers are even adding fiber to products made with refined grains now.) However, refined grains don’t provide these nutrients naturally, and when it comes to food, natural is always better. The percentage of fiber in a whole grain varies greatly, and it’s fiber that fills you up so that you eat less but leave the table satisfied.

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