What Counts as a Whole Grain Food? Your Complete Guide

According to the Dietary Guidelines for Americans, at least half of the grains you eat should be whole grains. Understanding what counts as a whole grain food is the first step toward meeting this recommendation and enjoying the associated health benefits.

Quick Summary

A whole grain food contains all three parts of the grain kernel—the bran, germ, and endosperm—ensuring it retains essential nutrients and fiber lost during refinement. Knowing how to spot genuine whole grain products is key to a healthier diet.

Key Points

• Whole Grain Definition: A whole grain contains all three parts of the kernel: the bran, germ, and endosperm, in their natural proportions.

• Label Lingo: Look for the Whole Grain Stamp or confirm a "whole" grain is listed as the first ingredient to ensure authenticity.

• Nutrient-Dense: Whole grains are rich in fiber, vitamins, minerals, and antioxidants, unlike refined grains that lose these during processing.

• Health Benefits: Regular consumption of whole grains is linked to a reduced risk of chronic diseases like heart disease and type 2 diabetes.

• Variety is Key: Explore options like brown rice, oats, quinoa, barley, and millet to add diversity to your diet.

The Anatomy of a Whole Grain

At its core, a whole grain is the entire seed of a plant, containing three main components:

• Bran: The hard, outer protective layer rich in fiber, B vitamins, antioxidants, and minerals.
• Germ: The nutrient-rich inner part where the new plant would sprout, containing healthy fats, B vitamins, and vitamin E.
• Endosperm: The starchy middle part, which serves as the food source for the germ and contains carbohydrates and some protein.

Unlike refined grains, where the bran and germ are removed during milling, whole grains keep all three parts intact, preserving their full nutritional profile. This is why they are often considered nutritionally superior to their refined counterparts, even when the latter are "enriched" by adding back some vitamins and minerals.

Common and Lesser-Known Whole Grain Foods

Whole grain foods go far beyond just whole wheat bread. A wide variety of cereals and pseudocereals fall into this category, offering different textures and flavors.

Cereals

• Oats: Oats in all forms—rolled, instant, or steel-cut—are always whole grains.
• Wheat: This includes whole wheat, spelt, emmer, farro, and bulgur.
• Rice: Brown rice, wild rice, and other colored rice varieties are all whole grains.
• Corn: Whole corn and plain, air-popped popcorn are whole grain options.
• Barley: Look for hulled or hull-less barley, as pearl barley is a refined grain.
• Rye: Whole rye is a nutritious whole grain.
• Sorghum: A drought-tolerant and naturally gluten-free grain that is gaining popularity.

Pseudocereals

• Quinoa: A gluten-free powerhouse that is technically a seed but prepared like a grain.
• Buckwheat: Despite the name, this is not a type of wheat and is gluten-free.
• Amaranth: An ancient, gluten-free grain known for its high protein content.
• Teff: A tiny but mighty, gluten-free grain often used in Ethiopian cuisine.

Processed Whole Grain Products

Many supermarket products are made with whole grains, but it's crucial to read the label. Examples include:

• Whole grain pasta
• Whole grain bread and crackers
• Whole grain flour
• Certain breakfast cereals (e.g., shredded wheat, oat flakes)

How to Identify a Whole Grain Product on the Label

Navigating food labels can be tricky, as marketing terms can be misleading. A product that simply says "multigrain" or "wheat" might not be a whole grain.

The Whole Grain Stamp

Developed by the Whole Grains Council, this stamp is the most straightforward way to identify whole grain products.

• 100% Stamp: All grain ingredients are whole grain, with at least 16g per serving.
• 50%+ Stamp: At least half the grain ingredients are whole grain, with at least 8g per serving.
• Basic Stamp: Contains at least 8g of whole grain per serving but may include more refined grain than whole.

Reading the Ingredients List

If the stamp isn't present, the ingredients list is your next best indicator. Look for these keywords:

• The first ingredient should be "whole grain [name of grain]" or "whole [name of grain]".
• Examples include "whole wheat flour," "whole oats," or "brown rice."
• Terms like "wheat flour," "enriched flour," or "degerminated cornmeal" indicate a refined grain.
• Don't be fooled by color alone; a dark bread may get its hue from molasses or coloring, not whole grains.

Comparison: Whole Grains vs. Refined Grains

Feature	Whole Grains	Refined Grains
Composition	Contains bran, germ, and endosperm.	Only contains the endosperm; bran and germ are removed.
Nutrients	Rich in fiber, B vitamins, iron, magnesium, vitamin E, antioxidants, and healthy fats.	Lower in fiber and other nutrients. Some vitamins/minerals added back in enriched products, but fiber is typically not.
Fiber	High in fiber, which aids digestion, promotes fullness, and helps regulate blood sugar.	Low in fiber.
Shelf Life	Shorter shelf life due to fats in the germ.	Longer shelf life because the oily germ is removed.
Texture	Chewier, denser texture.	Finer, softer texture.
Blood Sugar Impact	Slower digestion and absorption helps maintain stable blood sugar.	Faster digestion can cause sharp spikes in blood sugar.

The Health Benefits of a Whole Grain Diet

Integrating more whole grains into your diet offers a number of health advantages.

• Reduced Risk of Chronic Disease: Studies show that higher whole grain intake is linked to a lower risk of heart disease, stroke, type 2 diabetes, and certain cancers.
• Better Digestive Health: The high fiber content promotes regular bowel movements, prevents constipation, and supports a healthy gut microbiome.
• Weight Management: The fiber and protein in whole grains promote a feeling of fullness, which can help control appetite and calorie intake.
• Blood Sugar Regulation: Slower digestion of whole grains helps prevent sharp spikes in blood sugar, which is particularly beneficial for managing or preventing type 2 diabetes.
• Nutrient-Rich: Whole grains provide a package of essential nutrients, including B vitamins, iron, and magnesium, that are crucial for overall health.

Simple Ways to Incorporate More Whole Grains

Making the switch to whole grains can be easy. Here are some simple swaps:

• Breakfast: Start your day with whole grain oatmeal, shredded wheat, or other whole grain cereals instead of refined options.
• Baking: Substitute whole wheat flour for all-purpose flour in your recipes, or use a 50/50 mix to start.
• Side Dishes: Swap white rice for brown rice, wild rice, or quinoa. Add cooked barley or bulgur to soups and salads.
• Snacks: Enjoy plain, air-popped popcorn, whole grain crackers, or oatcakes.
• Pasta and Bread: Choose 100% whole wheat pasta and whole grain breads, pitas, and tortillas.

Conclusion

Understanding what counts as a whole grain food is fundamental to making healthier, more informed dietary choices. By learning to identify the whole grain components—the bran, germ, and endosperm—and recognizing how this contrasts with processed, refined grains, you can more easily choose products that support your long-term health. Prioritizing whole grains can lead to a reduced risk of chronic diseases, better digestive health, and more stable energy levels throughout the day. Use the strategies of checking for the Whole Grain Stamp and reading ingredient lists carefully to ensure you're getting the most nutritious options. Making small, consistent changes, like swapping refined grains for whole grain alternatives, is a manageable and impactful way to improve your overall well-being.

For more detailed nutritional information and guidance on incorporating whole grains into your diet, visit Nutrition.gov.

Frequently Asked Questions

Is brown bread always a whole grain food?

No, the brown color of bread does not guarantee it's a whole grain. Some manufacturers add coloring agents like molasses to give bread a brown appearance. Always check the ingredients list for the word "whole" before the grain or look for the Whole Grain Stamp.

Are multigrain products considered whole grain?

Not necessarily. Multigrain simply means the product contains more than one type of grain, which could still be refined. To be sure, you must check the ingredient list for the word "whole" or look for the Whole Grain Stamp.

How can I tell if a breakfast cereal is a whole grain?

Check the ingredients list. Whole grain cereal should have a whole grain, such as "whole wheat" or "whole oats," as the first ingredient. The Whole Grain Stamp is also a clear indicator of whole grain content.

Is enriched flour the same as whole grain flour?

No, enriched flour is not the same. It is a refined flour that has had some nutrients (like B vitamins and iron) added back after processing, but it does not contain the fiber or other key nutrients from the original bran and germ.

What is the difference between hulled and pearled barley?

Hulled or hull-less barley is a whole grain, as it retains most of its bran and germ. Pearl barley, however, has been polished to remove the bran and some or all of the germ, making it a refined grain.

Are oats always a whole grain?

Yes, oats, including rolled oats, instant oats, and steel-cut oats, are always whole grains. The processing methods change the cooking time and texture, but the bran and germ remain intact.

Can I get enough fiber from refined grains?

Refined grains have minimal fiber because the bran is removed during milling. While some enriched products may have a small amount of fiber added back, they are not a reliable source. Whole grains are a much better source of dietary fiber.