Being one of the four main food groups, grains have an important role in our nutrition for meeting most of the energy need of our body. Making right choices in  this food group has a crucial importance as well as preferring mixed carbohydrates.  While making a choice in one group, you may choose dietary products with  reduced calories with group B vitamins. However; these products shouldn’t be over consumed as if they don’t contain any calorie.  

Whole grain contains all parts of grains. The external leaf (bran) which is rich in fiber comprises numerous nutrients in concentrated forms. Fibers, vitamin B, minerals,  protein and phytochemicals are sanative vegetable substances that originate  naturally. Starchy part in the center (endosperm) is the biggest part and the main  energy store of the plants. Carbohydrates and proteins contain vitamin B in small  quantities. The rich inner part (germ) contains numerous nutritious substances  despite being the tiniest part of the grain. Healthy fats, minerals, vitamin B, vitamin E  and phytochemicals are among these substances.  

Grain kernels are mainly composed of minerals and elements such as high-pulp, low-fat, 10-15% protein, starch, vitamin B and vitamin E, calcium, magnesium, potassium  and iron. Whole grain kernels should be frequently consumed both for preventing a  lot of chronic diseases and for providing feeling of fullness during weight-reducing diets.