Description -

Whole wheat grain (also known as wheat berries ) is the entire, unprocessed grain of the wheat plant. Each grain includes:

• Bran – the fiber-rich outer layer

• Germ – the nutrient-laden core

• Endosperm – the central starch-rich part

These grains are firm, chewy , and resemble short brown rice when raw. They are considered a true whole grain because no parts are removed during processing.

Use in the Kitchen -

Whole wheat grains can be used in both savory and sweet recipes. Here's how:

✅ 1. Cooked as Rice

• Boil and use in place of rice or quinoa

• Ideal for warm salads, pilafs or khichdi

✅ 2. Added to Salads

• Add cooked grains to cold salads with vegetables and vinaigrette for more texture and fiber

✅ 3. Soups and Stews

• Incorporate into hearty soups or dals to increase nutritional value and satiety

✅ 4. Porridge / Dalia (split version)

• When crushed or broken, it becomes dalia , perfect for an Indian-style breakfast.

✅ 5. Sprouts

• Soak and sprout grains to add to salads or smoothies —this boosts their nutritional content.

💪 Health Benefits of Whole Wheat Grain

Whole wheat grains are a nutrient-dense powerhouse . Here's what they provide:

🌟 1. Rich in Dietary Fiber

• Promotes digestive health

• Helps intestinal transit

• Generates a feeling of satiety (ideal for weight control)

🌟 2. High in Plant Nutrients

• Contains B vitamins , magnesium, iron and zinc

• Provides vegetable protein and complex carbohydrates for sustained energy

🌟 3. Cardiovascular Health

• Helps reduce bad cholesterol (LDL)

• Reduces the risk of heart disease

🌟 4. Blood Sugar Control

• Its slow digestion prevents glucose spikes