A. Whole grains contain all three parts of the grain— bran, endosperm and germ. There are many different kinds, like whole wheat, corn, oats, brown rice, and quinoa. According to the USDA, whole grains have more fibre than refined grains and offer 13.2 grams of protein. Additionally, it includes nutrients like vitamins, minerals, fibre and other plant compounds. As a result, whole grains help curb chronic inflammation and lower the risk of type2 diabetes, obesity, stroke and heart disease.