Whole grain corn refers to corn kernels that retain all three of their original parts: the bran, germ, and endosperm.
According to the Whole Grains Council, corn is a unique grain because fresh corn is often considered a vegetable while dried corn, including popcorn, is classified as a grain. However, the classification as "whole grain" depends on the structure of the kernel itself.
Understanding Whole Grain Corn Components
To be considered a whole grain, corn must have all of the following components intact:
| Component | Description |
|---|---|
| Bran | The outer layer, rich in fiber, antioxidants, and B vitamins. |
| Germ | The nutrient-rich embryo that contains healthy fats, vitamins, and minerals. |
| Endosperm | The starchy part of the kernel that provides carbohydrates for energy. |
Examples of Whole Grain Corn
Whole grain corn includes:
- Popcorn: As long as it’s not processed to remove the bran and germ, popcorn is a whole grain.
- Cornmeal: If the cornmeal is milled from the whole kernel it's a whole grain product.
- Corn Grits: Similar to cornmeal, grits can be considered whole grain if the entire kernel is used.
Identifying Whole Grain Corn
To ensure you’re consuming whole grain corn products:
- Check the ingredients list: Look for words like "whole grain corn" or "whole corn" listed as the first ingredient.
- Be cautious of refined products: Avoid items with only "degermed corn" or "corn flour," which indicate that some beneficial parts of the grain have been removed.
In summary, just like whole wheat, whole grain corn includes all parts of the corn kernel – bran, germ, and endosperm– providing a complete nutritional package.
