Which Foods Are Whole Grains?

Question: Which Foods Are Whole Grains?

I am wondering which foods best fit into the "whole grains" category and what are the nutritional differences between whole wheat breads and other baked goods and whole grain foods? Right now we eat 100-percent whole wheat breads and high fiber cereals, but I would like to be able to go beyond that, but I'm not sure what to consider.

Rene - About.com User

Answer: Whole grains have not had their outer coverings removed before being used as a food. Whole grains, like wheat and spelt, have more fiber and may have more nutrients than refined grains that have had their outer coverings removed. Whole grains appear to be better for your health, but many people prefer the flavor and texture of refined grains in breads, cereals, pastries, other baked goods and pasta.

We usually think of wheat as as a whole grain, but there's more. Brown rice, quinoa, bulger, corn, buckwheat, oats, whole grain spelt and wild rice are all sources of whole grains. Not all of those whole grains are true grains. Wild rice, corn and quinoa are not technically grains (they're seeds), but they get lumped into the grains and cereals category with the true grains.

There are a number of ways to incorporate more whole grains into your die.t Brown and wild rice can be eaten as side dishes, and oats can be eaten as oatmeal or used to make granola. Quinoa is not as well known, but it can be served as a hot cereal or as a side dish. Corn can be served as a vegetable, or ground into cornmeal. Popcorn is a high fiber whole grain snack.

Unusual and Interesting Whole Grain Side Dish Recipes

• Amaranth Pilaf
• Wild Rice with Cranberries and Apples
• Greek Quinoa Salad
• Quinoa Oatmeal Granola Bars
• Gluten-Free Buckwheat and Honey English Muffin Recipe

Nutrition: Whole Wheat Vs. Whole Grain Bread

There isn't much of a nutritional difference between 100-percent whole wheat bread and 100-percent whole grain bread so you can choose whichever version you think tastes better. According to the United States Department of Agriculture National Nutrient Database for Standard Reference, one slice of whole grain bread and one slice of whole wheat bread have almost identical nutritional values. One slice of whole grain bread has about 70 calories, 2.0 grams fiber, 27 milligrams calcium, 20 milligrams magnesium, 0.65 milligrams iron, and 1.1 milligrams niacin (a B-complex vitamin).

Read the labels closely when you shop for whole grain breads and cereal products. It's common to claim the product is "made with whole grains," which isn't the same as "100-percent" whole grain. Some of those products are made with whole grains, but really contain more refined grains than whole grains. The ingredients list should tell you if 100-percent whole wheat or other grains are used in the product.

_Source:

_{United States Department of Agriculture. "National Nutrient Database for Standard Reference." Accessed October 5, 2011. http://www.nal.usda.gov/fnic/foodcomp/search/.}