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WHOLEGRAINS

Eat at least 3 servings/day for the Mediterranean diet – 19 wholegrain options are shown below

Wholegrains comprise the whole grain kernel. In contrast, refined grains are produced by removing the bran and the germ layers, which removes fiber, vitamins, minerals, healthy fats and antioxidants. Wholegrains include cereal grains, pseudocereals, ancient grains and processed wholegrain. Refined grains are all grains that do not include the bran and germ, for example white flour and white rice.


Wholegrains do not contain vitamin A, B12, C, or D, or omega-3 fats EPA/DHA;
and contain very little calcium and iodine

Cereal (true) grains — for complex carb, protein, fiber, vitamins B1, B2, B3, B6, B9, iron, magnesium, zinc, phosphorus, selenium, manganese, phytochemicals including flavonoids, antioxidants

Barley

High fiber, manganese, magnesium, selenium, copper, phosphorus, iron, vitamins B3 & B6

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Pseudocereals (non-grasses used like grains) — for protein, complex carb, fiber, vitamins B3, B6, B9, iron, magnesium, zinc, calcium, phosphorus, potassium, manganese, phytochemicals, antioxidants

Amaranth

High protein, fiber, carb, manganese, magnesium, phosphorus, iron, copper, selenium, zinc, folate vitamin B6

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Ancient grains — for protein, complex carb, fiber, vitamins B1, B2, B3, B9, iron, magnesium, zinc, calcium, phosphorus, potassium, manganese, copper, phytochemicals including flavonoids, antioxidants

Processed wholegrain products — for complex carb, fiber, vitamins B1, B2, B3, B6, B9, iron, magnesium, zinc, phosphorus, potassium, selenium, manganese, phytochemicals including flavonoids, antioxidants