Identifying Whole Grains

The Center for Nutrition Policy and Promotion, an organization of the U.S. Department of Agriculture, recommends making at least half of your grain choices whole grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm. The following are some whole grains and whole grain products to look for:

  • AMARANTH
  • BROWN RICE
  • BUCKWHEAT GROATS OR KASHA
  • BULGUR (CRACKED WHEAT)
  • KAMUT BERRIES
  • MILLET
  • MUESLI
  • OATMEAL OR STEEL-CUT OATS
  • POPCORN
  • QUINOA
  • SORGHUM
  • SPELT BERRIES
  • TEFF
  • TRITICALE
  • WHOLE-GRAIN BARLEY
  • WHOLE-GRAIN CORNMEAL
  • WHOLE RYE
  • WHOLE WHEAT BERRIES
  • WHOLE WHEAT BREAD
  • WHOLE WHEAT CEREAL FLAKES
  • WHOLE WHEAT CRACKERS
  • WHOLE WHEAT PASTA
  • WHOLE WHEAT SANDWICH BUNS AND ROLLS
  • WHOLE WHEAT TORTILLAS
  • WILD RICE

Note: Some grain products contain significant amounts of bran, which provides fiber and is important for good health. However, products with added bran or bran alone (such as oat bran) are not necessarily whole-grain products.

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