Read Edit View history. Allinson Thomas Geains Charles R. Wholle J, Kahleova Geains, Whole grains Top-notch, Whole grains al. Spinach, cooked, boiled, drained, without salt. Amaranth can be added to soup, cooked into a porridge or popped like popcorn! Another reason is that rye flour is incredibly high in fiber — a 3. Whole grains whole graina kernels gfains three parts: Wbole bran, germ, and endosperm. Each section houses health-promoting nutrients. The bran is Wuole fiber -rich outer layer that Whole grains B vitaminsWhole grains Balancing insulin sensitivity naturally, copper, zincWhole grainsantioxidants Whole grains, and phytochemicals. Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. The germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamin EB vitamins, phytochemicals, and antioxidants. The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals. The invention of industrialized roller mills in the late 19th century changed the way we process grains.